Barley is a cereal loaded with larger amount of fiber.
We generally get 3.98 gms of fiber from 1 cup of oatmeal, whereas the same 1 cup of barley provides us 13.6 gm of fiber.
So the addition of barley in our diet will help us to get more fiber and hence a healthy digestive system. But beware too much of anything is not good.
So let's keep in mind barley is a good diuretic too.
Here is a low calorie soup made from barley and vegetables.
Uncooked Barley - 1/2 cup
onion - 2 tbsp
garlic - 2 tbsp (crushed)
Green beans - 10
cabbage - 1/2 cup (shredded)
carrot - 1
Tomato - 2
Button mushroom - 4
Pepper - 1 tsp
Salt - to taste.
olive oil - 1 tsp
Wheat flour - 1 tsp
Wash and clean the barley. Soak it in water for 2 hours. Then cook till it becomes soft.
Heat a pan with olive oil. Saute the crushed garlic and onion.
Then add the chopped vegetables and let them cook in 1 cup of water.
Now add all the vegetables to the cooked barley , salt and add water to get the soup consistency.
Dissolve the wheat flour in 1/2 cup of water and add it to the soup and let it come to a boil.
Switch off. No need to add cream.
Barley soup is ready!
Serve hot with pepper. Makes nearly 500ml of soup.
Makes a complete meal if served with some protein rich sandwich.
Approximate calorie calculation:
Barley uncooked 1/2 c = 200 K cal
olive oil 1 tsp = 40 K cal
Vegetable soup 1 cup = 56 K cal (we have 2 cups= 112)
Total is nearly 352 K cal from the entire dish.
Individual calorie courtesy : http://www.livestrong.com/
The barley soup and pasta soup goes to Sireesha's Soup N juice event.