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Peruvian Three-grain Soup

Posted by Courtney Schupp | March 2, 2022

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Prep time: 15 minutes | Cooking time: 35 minutes | Servings: 6

Ingredients

  • ½ cup uncooked barley
  • ½ cup uncooked quinoa
  • 1 medium onion (finely chopped)
  • 3 green onions (chopped)
  • 1 teaspoon turmeric
  • 1 Tablespoon oregano
  • 1 cup cilantro (chopped)
  • 2 medium potatoes (cut into small pieces)
  • ½ cup butternut squash (peeled and cut into small pieces)
  • 2 cups beef, chicken or vegetable stock (low sodium)
  • ¼ cup corn kernels (fresh, frozen or canned)
  • ¼ cup green peas (fresh, frozen or canned)
  • 1½ cup of hominy
  • Salt and pepper (optional)

Live Well Tips

  • This recipe is traditionally prepared in the Andes mountains of Peru during cold weather.
  • Quinoa is a grain native to Peru and is high in protein and fiber.
  • Soak the barley overnight or for 2 hours in cold water before cooking to reduce cooking time.
  • Substitute barley and quinoa with any grains you enjoy such as brown rice.

Directions

  1. Wash hands well with soap and water.
  2. Cook the barley with 1½ cup of water (according to package).
  3. Cook the quinoa with 1 cup of water (according to package).
  4. Sauté the onion, green onions, turmeric, oregano and ½ cup of cilantro.
  5. Add the potatoes and butternut squash with ½ cup of stock. Let it cook for about 5 to 10 minutes.
  6. Add the barley, quinoa, corn, peas, and hominy.
  7. Add enough soup to cover the ingredients. Let it slowly cook on low heat for about 10 minutes.
  8. Add the rest of the cilantro.
  9. Optional: add fresh cilantro, salt and pepper to your liking.

Nutrition Facts

Serving size 1 1/4 cups: Calories–170; Protein–5g; Carbohydrate–31g; Total Fat–3.5g; Saturated Fat–0g; Cholesterol–0mg; Fiber–5g; Sodium–260mg; Iron–10%; Calcium–4%

Adapted from University of California