Good for: This hearty Tuscan soup with pearl barley is packed with cholesterol-busting fibre
Suitable for Vegans
Difficulty Easy
Serves 4
Prep time 20 minutes
Cook time 1 hr 30 minutes
Nutrients per serving:
Ingredients
- 2 tbsp olive oil
- 2 carrots, finely diced
- 2 celery stalks, finely diced
- 1 onion, finely diced
- 1 garlic clove, crushed
- 150g white beans, soaked overnight for 24 hours
- 100g pearl barley, rinsed*
- 3 litres of vegetable stock *
- 1 bay leaf *
- 2 slices sourdough bread
- 50g cavolo nero or kale, sliced
* Available at Holland & Barrett
Method
Step 1.
In a large saucepan, heat 1 tbsp of the oil and fry the carrot, celery and onion on low until completely softened.
Step 2.
Add in the garlic and allow to soften slightly.
Step 3.
Add in the soaked white beans and rinsed pearl barley. Pour in the hot vegetable stock and the bay leaf and bring to a rolling boil.
Reduce to a simmer and cook for 1hr or until the pearl barley and white beans are soft.
Top up with extra water if necessary - it should be quite thick.
Once the soup is ready, taste to season and allow to sit until required.
Step 4.
Toast the sourdough bread until dark golden and set aside.
Step 5.
Heat the remaining 1 tbsp oil in a frying pan and fry the cavolo nero with a sprinkling of salt until crisp.
Step 6.
Pour the soup into large bowls, top with broken up pieces of sourdough and the crisp cavolo nero.
Serve immediately.
Handpicked content: Roast Tomato Soup with Basil Dumplings