Barley & Vegetable Soup

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Barley and Vegetable Soup

This nutritious, warming and slightly bitter soup is particularly helpful for promoting fluid and fat metabolism.

Elaine’s tip: If you’re short on time omit the barley, the soup can then simmer for 20 minutes only.

¼ cup barley

2 tablespoons oil

1 large onion, chopped

2 celery sticks, thinly sliced

3 carrots, thinly sliced

2 garlic cloves, crushed

1 turnip, chopped

1 cup green beans, cut into 2.5cm lengths

bouquet garni

6 cups water or vegetable stock

1 tablespoon shoyu/ soya sauce

salt and pepper

4 tomatoes, skinned and chopped

2 tablespoons chopped parsley

Method

Soak the barley in cold water to cover for 1 hour. Drain well and set aside.

Heat the oil in a pan, add the onion and fry until softened. Add the celery, carrots, garlic and turnip. Cover and cook gently for 10 minutes, shaking the pan occasionally.

Add the soaked barley, green beans, bouquet garni, water/stock, shoyu, and salt & pepper to taste. Cover and simmer for 45 minutes, until tender.

Add the tomatoes and parsley and cook for a further 10 minutes. Remove the bouquet garni and serve.

Roast Vegetable & Chickpea Soup

Roast vegetable & chickpea soup

Serves 6

2 (500g) eggplant, cut into 2 cm pieces

2 small (500g) organge sweet potato, peeled, cut into 2cm pieces

4 (500g) zucchini, cut into 2 cm pieces

2 red onions, cut into wedges

1/3 cup extra-virgin olive oil

3 garlic cloves, crushed

400g can diced Italian tomatoes

4 cups salt-reduced vegetable stock

2 x 400g cans chickpeas, drained, rinsed

¼ cup flat-leaf parsley leaves, chopped

  • 1. Preheat oven to 230oC. Line 2 large roasting pans with non-stick baking paper. Place eggplant, sweet potato, zucchini and onions in a large bowl. Add oil and season with salt and pepper. Toss vegetables well to coat. Spread vegetables evenly over trays and roast, swapping trays after 30 minutes, for 40 to 45 minutes or until golden and tender. Sprinkle garlic on top for the last 5 minutes of cooking.
  • 2. Place roast vegetables, tomatoes, stock and 2 cups water in a large saucepan. Simmer, partially covered, over medium heat for 20 minutes. Using a potato masher, roughly mash vegetables. Stir in chickpeas. Simmer for 5 to 10 minutes or until warmed through.
  • 3. Remove soup from heat. Stir in parsley. Season with salt and pepper. Serve.
  • Tip: Soup can be stored in the fridge for up to 4 days.
  • Cost per serve $2.37
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