Everyone in my family loves this delicious and nourishing Barley & Roasted Red Pepper Soup (which is kind of a miracle considering I have a few picky eaters in the house!).
For this recipe, be sure to use “hulled barley” rather than “pearled barley”. Hulled barley is considered a whole grain, while pearled barley has been processed to remove the outer layers. The problem with this processing is that most of the nutrition lies in those outer layers! (You can compare the two to the difference between refined white flour and unprocessed whole grain flour.)
Here in Riyadh, I have found organic hulled barley at Tamimi and at souq.com.
The Prophet Muhammed (صلى الله عليه وسلم) recommended talbina (a meal made from powdered barley) for the sick and grieving.
Some of the other health benefits of barley include:
- Great source of fiber, which means improved digestion, lower cholesterol, and better blood sugar control .
- Provides antioxidants to fight cancer, heart disease, and other chronic diseases.
- Contains nutrients such as vitamin B, selenium, copper, and magnesium. These nutrients help to lower cholesterol and high blood pressure.
Be sure to soak the barley overnight before cooking. This reduces the phytic acid and other anti-nutrients found in the barley. Phytic acid can bind to minerals (such as iron, zinc, manganese and calcium) and slow their absorption.
Soaking the barley in water with an acidic medium (such as vinegar or lemon juice) makes them easier to digest and enables the nutrients in the grain to be better absorbed by your body. It really doesn’t take any extra time to soak your barley, but just requires a little planning ahead.
For more recipes using soaked grains, check these out…
- Overnight Oats
- Soaked Oat Granola
- Soaked Wheat Tortillas
- Overnight Soaked Pancakes
- Soaked Wheat Muffins
My Barley & Roasted Red Pepper Soup was modified from the amazing “Ramadan Nutrition Guide”. This ebook is filled with useful information to keep you healthy not just during Ramadan, but for the whole year! You can get a copy at Fitra Nutrition.
| Servings | Prep Time |
| 6people | 15minutes |
| Cook Time | Passive Time |
| 30minutes | 8hours |
|
|
- 1cup hulled barley(not pearled barley)
- 1tablespoon apple cider vinegar or lemon juice
- 2 red bell pepperscut into strips
- 4 medium tomatoescut in quarters
- 1medium oniondiced
- 2cloves garlicdiced
- 2medium carrotssliced
- 2sticks celerysliced
- 4tablespoons butter, ghee, avocado oil, or coconut oil, divided
- 1teaspoon paprika
- 1teaspoon cumin
- 1teaspoon basil
- 1/2teaspoon thyme
- 3cups (700ml) bone broth
- 1can (400g) tomato sauce
- 2tablespoons balsamic vinegar
- salt and pepper, to taste
- Put the hulled barley in a bowl with enough water to cover. Add the apple cider vinegar. Cover the bowl with a towel and leave out on the counter to soak overnight (or for at least 8 hours).
- The next day, drain and rinse the barley and add to a pot with 2 cups of water. Bring to a boil, lower the heat, and simmer (covered) for about 15 min until soft.
- Put the red pepper and tomatoes into a large baking dish and drizzle with 2 tablespoons of the oil. Roast for 20 minutes at 350F (180C).
- Heat the remaining 2 tablespoons of oil in a large pan over medium heat. Add the onion, garlic, carrot, and celery and cook for about 5 minutes. Add the paprika, cumin, basil, and thyme and cook for 1 minute.
- Add the roasted red peppers and tomatoes, bone broth, tomato sauce, and balsamic vinegar. Bring to a boil, reduce heat, and cook for 10 minutes (or until carrots are soft).
- Remove from heat and blend the soup until smooth. Add the cooked barley and stir well. Season with salt and pepper to taste.
- Enjoy!
Dear Ma’am, are you in riyadh??. Information, you give are very very impressive. Really impressed with you that you give many of recipes by giving Sunnah Reference. I want to have contact with you in whatsapp for more fruitful information.
I always want to have a healthy and natural lifestyle, In Sha Allah..
Best Regards and Jazak Allah O Khair
Thanks so much! Yes I’m in Riyadh, please send me an email with your WhatsApp number… drlauraskitchen@gmail.com
Please send me your WhatsApp number to drlauraskitchen@gmail.com
Assalamu alaikum wa rahmatulahi wa barakatuhu.
Just wanted to check with u that is barley safe to consume by people who wanna follow gluten free diet.
Jazakillahu khaira
No actually barley contains gluten so it should not be consumed if you want to follow a gluten free diet. Gluten free grains include rice, quinoa, buckwheat, oats, millet, amaranth, and sorghum. Oats are often contamination with gluten so make sure the package says “gluten-free.”