Lamb & Barley Soup
This lamb and barley soup is hearty, comforting, and ready in under 40 minutes thanks to the pressure cooker. Packed with tender lamb, earthy barley that’s high in fibre, and chunky vegetables, it’s one of those soup recipes that warms you up while delivering balanced nutrition.
Whether you’re after new soup dishes for winter or looking for easy supper ideas, this recipe is a winner. The combination of garlic, soy, and a touch of apricot jam gives it a unique depth of flavour, while the barley makes it satisfying and wholesome. It’s a versatile lamb recipe that’s nourishing enough to be a full meal on its own.
Prep Time:
Cook Time:
Servings
Ingredients:
- 750g free-range lamb cubes
- 250g medium button mushrooms, quartered
- ½ cup uncooked barley
- 2 tsp coriander powder
- 2 tsp garlic, minced
- ¼ cup soy sauce
- 1 stock cube (low-sodium beef or veg, dissolved in 1L water)
- 1 birds-eye chilli, finely chopped
- 1 tbsp apricot jam
- 125g celery sticks, chopped into 1 cm rounds
- 1 onion, diced
- 3 medium carrots, cut into chunks
- 50g tomato paste
- Fresh coriander, for garnish
- Salt & pepper, to taste
- 1 tbsp oil, for browning
Instructions:
- Heat oil in your pressure cooker. Add lamb cubes, season lightly with salt, and braise until browned.
- Add onion, coriander powder, chilli, garlic, apricot jam, and tomato paste. Stir until combined.
- Add soy sauce, carrots, mushrooms, celery, stock (1L), and barley. Mix well.
- Set pressure cooker to meat/ribs, speed 3. Cook for about 38 minutes.
- Once done, season with salt and pepper. Garnish with fresh coriander and serve hot.
Notes:
💡 Cut vegetables into medium chunks so they don’t disappear during pressure cooking.
💡 For a thicker, stew-like texture, add a cornstarch slurry before serving.
💡 This recipe is flexible, swap lamb for beef or chicken if preferred.
Nutrition & Benefits
- Lamb – rich in iron and protein, making it a satisfying main meal.
- Barley – adds fibre to support digestion and balance blood sugar.
- Vegetables – provide antioxidants and vitamins for overall wellness.
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Cuisine
About
Kirby is a South African Dietitian (BSc. Dietetics) with expertise in PCOS, Endometriosis, Insulin Resistance, Diabetes and Fertility. She is passionate about empowering women with the knowledge, skills and tools to nurture themselves from the inside out and thrive with PCOS.
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