Wholesome whole grain and vegetable soup — sabji shorba — is the bowl I make when I want dinner to actually stick with me. Six grains and legumes (soaked split peas, barley, wheat and rye berries, plus long-grain and wild rice) simmer into something almost creamy, with carrots, celery, potato, and tomato keeping it fresh. Plan on an overnight soak and the cooking itself takes just 25 minutes.
There’s 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 one-pot 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 a 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.
Ingredients
• The Grains & Legumes
• 0.25 cup / 55 g (1.94 oz) Green or yellow split peas, 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 / 340 g (12 oz) Tomatoes, peeled and quartered
• 1 medium / 70 g (2.47 oz) Carrot, scraped and cut into 0.25-inch rounds
• 1 medium stalk / 40 g (1.41 oz) Celery with tops, cut into 0.33-inch slices
• 1 medium / 170 g (6 oz) Boiling potato, scrubbed and cut into 0.5-inch dice
• 1 small / 140 g (4.9 oz) Zucchini or summer squash, cut into 0.5-inch dice
• 0.25 cup / 60 ml Corn kernels, fresh or frozen
• 0.33 cup / 45 g (1.59 oz) Green beans, trimmed and cut into 1-inch lengths
• 0.5 cup / 30 g (1.06 oz) Fresh spinach or Swiss chard leaves, washed, trimmed, and coarsely chopped
• The Broth & Spices
• 6 cups (1440 ml) / 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 minced
• 3 tbsp / 45 ml Unsalted butter, divided
• 4 tbsp / 60 ml Fresh coriander (cilantro) or minced parsley, divided
• 0.5 tbsp / 7 ml Salt, or to taste
• 1.25 tsp / 6 ml Dry roasted cumin seeds, coarsely crushed
Instructions
1. Combine : Place the 6 cups (1440 ml) / 1.5 L of hot water, all prepared vegetables, the mixed whole grains, and the drained split peas into a 6-quart pressure cooker.
2. Add Spices: Add the ground coriander, turmeric, 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. Cook the Soup: Reduce the heat to moderate, allowing the regulator to rock gently, and cook for exactly 20 minutes.
5. Release Pressure: Remove the pan from the heat and allow the pressure to drop naturally. Once depressurized, carefully remove the lid.
6. Finish and Season: Stir in the salt, the remaining 2 tbsp (30 ml) of butter, and the crushed roasted cumin seeds.
7. Serve and Garnish: Ladle the hot Sabji Shorba into warmed soup bowls and garnish with the remaining 2 tbsp (30 ml) of fresh coriander or parsley just before serving.
Nutritional Information
• Estimates per serving, based on 6 servings
• Calories: 165 kcal
• Carbohydrates: 24g
• Protein: 5g
• Fat: 7g
• Fiber: 5g
• Sodium: 480mg
• Sugar: 4g
Pro Tips
• Soak Hard Grains: For perfectly tender grains, soak the whole wheat and rye berries along with the split peas for one hour before cooking.
• Toast Your Cumin: Dry roast cumin seeds in a pan until fragrant before crushing them. This releases essential oils and adds a signature smoky depth to the soup.
• Uniform Cuts: Chop harder vegetables like potatoes and carrots into uniform sizes to ensure they cook through at the same rate as softer veggies like zucchini.
• Instant Pot Method: For an electric pressure cooker, use the “Multigrain” or “Manual/Pressure Cook” High setting for 22 minutes, followed by a 10-minute natural pressure release.
FAQ
Q: Can I make this Sabji Shorba vegan
A: Yes, absolutely! To make this recipe vegan, simply substitute the unsalted butter with a high-quality olive oil, coconut oil, or your favorite plant-based butter. The soup will be just as rich and delicious.
Q: Is this Sabji Shorba recipe gluten-free
A: As written, this recipe is not gluten-free due to the barley, wheat berries, and rye berries. To make it gluten-free, simply replace these grains with an equal amount of quinoa, millet, or brown rice. The cooking time in the pressure cooker should remain the same.
Q: How can I add more protein to this vegetarian soup
A: To boost the protein content, you can add 1 cup (240 ml) of cooked chickpeas or lentils along with the other ingredients in the pressure cooker. You could also stir in some cubed firm tofu or crumbled paneer (for a vegetarian, non-vegan option) after the pressure has been released.
Q: How should I store leftover Sabji Shorba
A: You can store leftover Sabji Shorba in an airtight container in the refrigerator for up to 4 days. The grains will continue to absorb liquid, so you may need to add a splash of water or vegetable broth when reheating it on the stovetop or in the microwave.
More Recipes You’ll Love
- Pappa al Pomodoro (Tuscan Tomato and Bread Soup)
- Slow Cooker Vegetable Barley Stew
- Korean Mushroom Soup (Beoseot Guk)
Wholesome Whole Grain and Vegetable Soup (Sabji Shorba)
Ingredients
Method
- Combine : Place the 6 cups (1440 ml) / 1. 5 L of hot water, all prepared vegetables, the mixed whole grains, and the drained split peas into a 6-quart pressure cooker.
- Add Spices: Add the ground coriander, turmeric, minced fresh ginger, 1 tbsp (15 ml) of the butter, and 2 tbsp (30 ml) of the fresh herbs to the pot.
- Bring to Pressure: Secure the lid on the pressure cooker and place it over high heat until the pressure regulator begins to rock.
- Cook the Soup: Reduce the heat to moderate, allowing the regulator to rock gently, and cook for exactly 20 minutes.
- Release Pressure: Remove the pan from the heat and allow the pressure to drop naturally.
- Once depressurized, carefully remove the lid.
- Finish and Season: Stir in the salt, the remaining 2 tbsp (30 ml) of butter, and the crushed roasted cumin seeds.
- Serve and Garnish: Ladle the hot Sabji Shorba into warmed soup bowls and garnish with the remaining 2 tbsp (30 ml) of fresh coriander or parsley just before serving.
