Wholesome Whole Grain and Vegetable Soup SABJI SHORBA

There is something undeniably magical about a bowl of soup that feels like a warm hug on a cold day, isn’t there? As the temperature drops, I find myself craving meals that are not just filling, but deeply nourishing. That is exactly why I’ve fallen in love with this Sabji Shorba. It is the ultimate “meal-in-one” solution for busy weeknights—tossing wholesome grains and fresh veggies into a pressure cooker and having a rich, hearty stew ready in under 30 minutes? Yes, please! Whether you are looking to use up that stash of wild rice and barley or just need a vitamin-packed pick-me-up, this soup delivers on flavor and nutrition in every spoonful.

Yields: 5–6 Servings | Prep Time: 1 hour 5 mins (includes soaking) | Cook Time: 30 mins

Ingredients

The Grains & Legumes

• 0.25 cup (55 g) Green or yellow split peas (Note: Must be soaked in hot water for 1 hour and drained)
• 1.5 tbsp (22 ml) Whole barley
• 1.5 tbsp (22 ml) Whole wheat berries
• 1.5 tbsp (22 ml) Whole rye berries
• 1.5 tbsp (22 ml) Long-grain rice
• 1.5 tbsp (22 ml) Wild rice

The Vegetables

• 2 medium (0.75 lb / 340 g) Tomatoes, peeled and quartered
• 1 medium (approx. 2.5 oz / 70 g) Carrot, scraped and cut crosswise into 0.25-inch (6 mm) rounds
• 1 medium stalk (approx. 1.5 oz / 40 g) Celery with tops, cut crosswise into 0.33-inch (1 cm) slices
• 1 medium (approx. 6 oz / 170 g) Boiling potato, scrubbed and cut into 0.5-inch (1.5 cm) dice
• 1 small (approx. 5 oz / 140 g) Zucchini or summer squash, cut into 0.5-inch (1.5 cm) dice
• 0.25 cup (60 ml) Corn kernels (fresh or frozen)
• 0.33 cup (1.5 oz / 45 g) Green beans, trimmed and cut into 1-inch (2.5 cm) lengths
• 0.5 cup (30 g) Fresh spinach or Swiss chard leaves, washed, trimmed, and coarsely chopped

The Broth & Spices

• 6 cups (1.5 liters) Hot water
• 0.5 tbsp (7 ml) Ground coriander
• 0.5 tsp (2 ml) Turmeric powder
• 0.5 tbsp (7 ml) Fresh ginger root, scraped and finely shredded or minced
• 3 tbsp (45 ml) Unsalted butter (Divided: 1 tbsp for cooking, 2 tbsp for finishing)
• 4 tbsp (60 ml) Fresh coriander (cilantro) or minced parsley (Divided: 2 tbsp for cooking, 2 tbsp for garnish)
• 0.5 tbsp (7 ml) Salt (or to taste)
• 1.25 tsp (6 ml) Dry roasted cumin seeds, coarsely crushed

Step-by-Step Instructions

1. Combine ingredients in the cooker: Place the 6 cups (1.5 L) of hot water, all the prepared vegetables, the mixed whole grains (barley, wheat, rye, rice, wild rice), and the drained split peas into a 6-quart (6-liter) pressure cooker.
2. Add spices and initial fat: Add the 0.5 tbsp (7 ml) ground coriander, 0.5 tsp (2 ml) turmeric, 0.5 tbsp (7 ml) minced fresh ginger, 1 tbsp (15 ml) of the butter, and 2 tbsp (30 ml) of the fresh herbs to the pot.
3. Bring to pressure: Secure the lid on the pressure cooker and place it over high heat until the pressure regulator begins to rock.
4. Pressure cook the soup: Once pressurized, reduce the heat to moderate (allowing the regulator to rock very gently) and cook for exactly 20 minutes.
5. Release pressure: Remove the pan from the heat and allow the pressure to drop naturally according to your manufacturer’s safety directions, then carefully remove the lid.
6. Finish and season: Stir in the 0.5 tbsp (7 ml) salt, the remaining 2 tbsp (30 ml) of butter, and the 1.25 tsp (6 ml) crushed roasted cumin seeds.
7. Serve and garnish: Ladle the hot Sabji Shorba into large katoris or warmed soup bowls and garnish with the remaining 2 tbsp (30 ml) of fresh coriander or parsley immediately before serving.

Nutritional Information

Estimates per serving (based on 6 servings)

• Calories: 165 kcal
• Carbohydrates: 24g
• Protein: 5g
• Fat: 7g
• Fiber: 5g
• Sodium: 480mg (varies based on salt usage)
• Sugar: 4g

Pro Tips for the Perfect Sabji Shorba

• Soak the Hard Grains: While the recipe only strictly requires soaking the split peas, I highly recommend soaking the whole wheat and whole rye berries along with them for that same hour. This ensures these tougher grains become perfectly tender within the 20-minute pressure cooking window.
• Toast Your Cumin Fresh: Do not skip the roasting step for the cumin seeds. Dry roasting them in a small pan until fragrant before crushing releases essential oils that give this mixed grain shorba its signature smoky finish.
• Uniform Chopping: Take care to cut your vegetables—especially the carrots and potatoes—into uniform sizes as listed. This ensures that the harder root vegetables cook through without the softer squash turning into mush.
• Instant Pot Adaptation: If you are using an electric pressure cooker (Instant Pot), use the “Multigrain” or “Manual/Pressure Cook” High setting for 22 minutes, then allow a 10-minute natural release before venting.

Frequently Asked Questions (FAQ)

1. Can I make this Sabji Shorba gluten-free? Traditionally, this recipe uses barley, wheat, and rye, which contain gluten. To make a gluten-free whole grain vegetable soup, simply substitute those specific grains with equal amounts of brown rice, millet, buckwheat, or quinoa. The cooking time remains largely the same.

2. Is this soup suitable for freezing? Yes, this is an excellent meal-prep dish. Because it is a dairy-free (if using oil/ghee instead of butter) pressure cooker soup recipe, it freezes very well. Store it in airtight containers for up to 3 months. Note that the potatoes may soften slightly upon reheating, but the flavor will be even deeper.

3. What if I don’t have a pressure cooker? You can still enjoy this nutritious comfort food on the stovetop. Use a heavy-bottomed Dutch oven. You will need to increase the water by about 1 to 1.5 cups to account for evaporation and simmer the soup covered for 45–60 minutes, or until the wheat berries are tender.

4. Can I add other vegetables to this soup? Absolutely. This one-pot vegetarian meal is very forgiving. Feel free to add diced sweet potatoes, peas, or cauliflower florets. Just ensure you cut them to a size that matches the cooking time of the other ingredients so everything finishes together.

Conclusion

I hope this Sabji Shorba becomes a staple in your kitchen just as it has in mine. It truly is the perfect healthy winter stew when you need something that is both warming and packed with nutrients. By combining the textures of a barley and wild rice soup with the freshness of garden veggies, you get a high protein vegetable soup that satisfies without weighing you down.

Next time you are looking for a quick Indian soup recipe, remember that you don’t need hours of simmering to build deep flavor. With just a few spoonfuls of grains and a vegetable soup with cumin finish, you can serve a nutritious comfort food bowl that the whole family will love. Don’t forget to pair it with some crusty bread or warm naan to soak up every last drop!