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
This week, we’re looking at ways to make dishes from many cultures using MyPlate as a guide. Here is a healthy, dish that people from any background will love. For more about using MyPlate to make your traditions a little healthier, check out MyPlate, Many Cultures & Traditions.
Print Recipe
Equipment
- Slow Cooker
- sieve
- Skillet
- Spoon
Ingredients
- 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
Toppings
- 1/4 cup plain yogurt
- 1/4 cup fresh cilantro washed, and chopped
- 1/2 teaspoon cumin ground
Instructions
- 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.
Notes
Adapted from Around the World at the Farmers’ Market cookbook a publication compiled by Leah’s Pantry and UC San Diego.
Nutrition Facts
North African Barley Lentil Soup in a Slow Cooker
Serving Size
0.25 cup
Amount per 1 Serving
Calories
252
% Daily Value*
Fat
7
g
11
%
Saturated Fat
1
g
6
%
Trans Fat
0.03
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
2
g
Cholesterol
1
mg
0
%
Sodium
219
mg
10
%
Carbohydrates
38
g
13
%
Fiber
12
g
50
%
Sugar
3
g
3
%
Protein
11
g
22
%
Vitamin D
0.01
µg
0
%
Calcium
64
mg
6
%
Iron
3
mg
17
%
Potassium
371
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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