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Barley is one of the best whole grains for heart and blood pressure care. It is rich in soluble fibre, which helps reduce cholesterol, and packed with potassium and magnesium, which support blood vessel relaxation. Combined with seasonal vegetables like carrots, beans, peas, and spinach, this soup becomes a wholesome, nutrient-dense meal.
Unlike creamy soups that use heavy cream or excess salt, this recipe relies on natural flavors from fresh vegetables, garlic, and herbs. It’s light yet filling, making it an excellent choice for dinner or as a starter before meals.
Regular inclusion of barley in the diet helps improve digestion, regulate blood sugar, and maintain a healthy weight — all important factors for blood pressure control.
Wash and soak barley for 2 hours. Drain and keep aside.
Heat oil in a pan. Add garlic and onion, sauté until soft.
Add tomato, carrot, beans, and peas. Cook for 3–4 minutes.
Add soaked barley and 4 cups water/stock. Season with minimal salt and pepper.
Cover and cook for 25–30 minutes until barley is soft and slightly chewy.
Add spinach and cook for 2 more minutes.
Garnish with coriander and serve hot.
Yes, but cooking time will be longer. Pre-soaking is essential.
Yes, it can be refrigerated for 2 days and reheated before serving.
Yes, but ½ to 1 cup cooked barley per day is sufficient.
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