This healthy and easy slow cooker dish originates from Ethiopia and Eritrea in North Africa. For more about using MyPlate to make your cultural foods and traditions a little healthier, check out our post, MyPlate, Many Cultures & Traditions.
North African Barley Lentil Soup in a Slow Cooker
- Slow Cooker
- 1/2 cup pearl barley
- 1/2 cup dry lentils
- 5 cups water or low-sodium chicken or vegetable stock
- 2 tablespoons vegetable oil
- 1 onion (small) chopped
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 can garbanzo beans rinsed and drained
- 1 1/2 tablespoon lemon juice about 1/2 lemon
- 1/4 cup plain yogurt
- 1/4 cup fresh cilantro washed, and chopped
- 1/2 teaspoon cumin ground
- Wash hands with hot soapy water for 20 seconds.
- Rinse barley and lentils. Drain and place in a slow cooker.1/2 cup pearl barley, 1/2 cup dry lentils
- Add stock or water. Cook on high for 4 hours (or low for 8 hours).5 cups water or low-sodium chicken or vegetable stock
- In a pan, heat oil. Add onion, cumin, and coriander. Cook until onion is soft, about 5 minutes. Add to the slow cooker.2 tablespoons vegetable oil, 1 onion, 1 teaspoon cumin, 1 teaspoon coriander
- Stir in the beans. Cook the soup on high for 1 hour more (or low for 2 hours).1 can garbanzo beans
- Just before serving, stir in lemon juice. Put into bowls and top with a tablespoon each of plain yogurt and cilantro.1 1/2 tablespoon lemon juice, 1/4 cup plain yogurt, 1/4 cup fresh cilantro, 1/2 teaspoon cumin
- Serve with whole grain pitas or bread and a salad.