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–+ servings
Hearty Seven-Grain Soup – vegetarian recipe
Stav Kogan

Hearty Seven-Grain Soup

When a cold day calls for ultimate comfort, this Hearty Seven-Grain Soup is the answer. It's a true 'hug in a bowl'—a deeply warming and incredibly nutritious meal that comes together in a flash thanks to the magic of the pressure cooker.
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 2 hours 30 minutes
Servings: 6 -8 serving
Calories: 285

Ingredients
  

  • 2 tablespoons (30 ml / 1 fl oz) whole barley
  • 2 tablespoons (30 ml / 1 fl oz) whole wheat berries
  • 2 tablespoons (30 ml / 1 fl oz) whole rye berries
  • 2 tablespoons (30 ml / 1 fl oz) brown rice
  • 2 tablespoons (30 ml / 1 fl oz) wild rice
  • 2 tablespoons (30 ml / 1 fl oz) millet
  • 2 tablespoons (30 ml / 1 fl oz) split peas
  • 7 cups (1680 ml) (1.75 liters) water
  • 1 medium carrot, scraped and cut into ¼-inch / 6 mm rounds
  • 1 medium celery stalk with leaves, sliced
  • 1 large firm ripe tomato, cut into 8 pieces
  • 1 ounce (30 g / 1.06 oz) fresh spinach, washed, stemmed, and coarsely chopped
  • ½ tablespoon (7 ml / 0.2 fl oz) fresh ginger root, scraped and minced
  • 1 teaspoon (5 ml / 0.2 fl oz) hot green chili, seeded and minced, or to taste
  • 1 teaspoon (5 ml / 0.2 fl oz) turmeric
  • ½ tablespoon (7 ml / 0.2 fl oz) ground coriander
  • 1½ teaspoons / 7 ml (0.2 fl oz) salt
  • 2 tablespoons (30 ml / 1 fl oz) fresh parsley or coriander, minced
  • 4 tablespoons (60 ml / 2 fl oz) ghee or vegetable oil, divided
  • 1 teaspoon (5 ml / 0.2 fl oz) cumin seeds
  • Create a Hearty Stew: For a thicker consistency, add large chunks of potato or winter squash along with the other vegetables. You may need to add an extra cup of water.
  • Customize Your Veggies: Feel free to swap the suggested vegetables with seasonal favorites like parsnips, green beans, zucchini, or corn.
  • Stock Your Pantry: Buy whole grains and split peas in bulk from health food stores. A small amount goes a long way, making this a very economical meal.
  • Perfect Pairings: Serve this soup with a side of Buttered Steamed Rice, a dollop of Homemade Yogurt, and a simple tossed green salad for a complete and satisfying dinner.

Method
 

  1. In a medium bowl, combine the barley, wheat, rye, brown rice, wild rice, millet, and split peas.
  2. Cover with hot water and let soak for 2 hours, then drain thoroughly.
  3. Transfer the drained grain and pea mixture to a 6-quart/liter pressure cooker.
  4. Add the 7 cups (1680 ml) / 1. 75 liters of water, carrot, celery, tomato, spinach, ginger, green chili, turmeric, ground coriander, and 2 tablespoons / 30 ml (1 fl oz) of the ghee or oil.
  5. Do not add the salt, herb, or remaining ghee and cumin yet.
  6. Secure the lid and cook under high pressure for 20 minutes.
  7. Remove the cooker from the heat and allow the pressure to release naturally.
  8. Carefully open the lid and stir in the salt and the fresh parsley or coriander.
  9. For the tempering (tadka), heat the remaining 2 tablespoons / 30 ml (1 fl oz) of ghee or oil in a small saucepan over moderate heat.
  10. When the oil is hot, add the cumin seeds and fry until they darken and become fragrant.
  11. Immediately pour the sizzling cumin and oil into the soup and cover the pot at once.
  12. Let the seasonings infuse for 1-2 minutes, then stir well and serve hot.

Nutrition

Calories: 285kcalCarbohydrates: 45gProtein: 9gFat: 8g

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