Red Lentil and Barley Soup with Vegetables

A simple, oil-free, and low-calorie red lentil and barley soup packed with vegetables—made effortlessly in the Instant Pot! Slow cooker and stovetop pressure cooker versions are also included.

As I shared last year, I have a few treasured cookbooks, and one of my favorites lately is Tarla Dalal’s Delicious Diabetic Recipes. This book features low-calorie, diabetic-friendly dishes, and I’ve given this soup my twist. I’ve also adapted it for the Instant Pot.

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So, what makes barley special? Its chewy texture not only adds heartiness but also helps keep you full, aids in detoxification, and supports balanced blood sugar levels. This barley soup is both nourishing and delicious as it is paired with protein-rich red lentils (masoor dal) and vibrant vegetables; plus, it can be enjoyed warm or cold, making it a perfect choice for any season!

This red lentil & barley soup is:

• Completely oil- and butter-free.
• Bursting with the natural flavors of vegetables.
• Easily adaptable to suit your taste.
• Simple to make with minimal effort.

Ingredients needed

• Barley & Red Lentils: I used equal parts of barley and red lentils for a balanced texture.
• Vegetables: I included carrots, cauliflower, green and red bell peppers, and cabbage. Feel free to mix and match based on what you have. I also used fresh tomatoes and blended them into a paste.
• Spices: I opted for curry powder but have also tried this soup with sambar powder. Additionally, I used onion powder, turmeric powder, and salt for seasoning.
• Liquid: Water works well, but you can use stock or broth for added depth. I finished it off with fresh cilantro to enhance the flavor.

Serving & Storage Suggestions

How to make red lentil & barley soup in the Instant Pot

• In a blender, combine the tomatoes and curry powder.

• Blend into a smooth paste.

• Add red lentils, barley, chopped vegetables, onion powder, and salt to the Instant Pot.

• Pour in the blended tomato paste, followed by 4 cups of water and chopped cilantro. Mix well.

• Seal the Instant Pot and cook on high pressure for 20 minutes. Allow the pressure to release naturally.

• Once done, mix and mash the vegetables slightly, then simmer for 10 minutes. Your soup is ready to serve!

Recipe notes

• Adjust the salt and spices to your preference.
• Making a tomato paste is optional—you can chop the tomatoes finely and add them directly to the soup.
• Fire-roasted canned tomatoes are also a great alternative.

Slow cooker method: Prepare the tomato paste as described above, then add all ingredients (including water) to the slow cooker. Set to low and cook for 7 hours. Your soup is ready!

Stovetop pressure cooker method: If using a stovetop pressure cooker, start by sautéing the vegetables with one teaspoon of oil. Then, add soaked lentils, barley, 4 cups of water, salt, and the blended tomato paste. Pressure cook for 3–4 whistles, and it’s done!

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