Recipe

Barley and vegetable soup with crunchy seeds

Keep warm this winter with this beautiful, filling soup with a nutritious seed topping.

Jul 10, 2015 12:06am
  • 20 mins preparation
  • 35 mins cooking
  • Serves 4
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Ingredients

Barley and vegetable soup with crunchy seeds
  • 2 tablespoon extra virgin olive oil
  • 1 large (300g) red onion, chopped
  • 1 medium (250g) parsnip, chopped
  • 2 sticks (300g) celery, trimmed, chopped
  • 4 clove garlic, chopped
  • 1 cup (250ml) bottled tomato pasta sauce (passata)
  • 1 litre (4 cups) vegetable stock
  • 1 litre (4 cups) water
  • 2 medium (400g) red capsicums, chopped
  • 400 gram canned cannellini beans, drained, rinsed
  • 1/2 cup (100g) pearl barley or spelt, rinsed
  • 2 tablespoon pepitas (pumpkin seed kernels)
  • 2 tablespoon sunflower seeds
  • 2 tablespoon drained baby capers, rinsed
  • 2 tablespoon dried currants
  • 1/4 cup loosely packed torn fresh basil leaves
  • 1/2 cup (40g) finely grated parmesan cheese, to serve

Method

Barley and vegetable soup with crunchy seeds
  • 1
    Heat half the oil in a large saucepan over medium heat. Cook onion, parsnip, celery and garlic, stirring, for 5 minutes, or until softened.
  • 2
    Add sauce, stock and the water; bring to the boil. Stir in capsicum, beans and barley. Simmer, covered, for 25 minutes, or until barley is tender. Season to taste.
  • 3
    Heat remaining oil in a small frying pan over medium-high heat. Cook seeds and capers, stirring, for about 1-2 minutes, or until browned lightly and fragrant. Add currants and stir until combined.
  • 4
    Just before serving, stir basil into soup. Ladle soup into serving bowls; sprinkle with seed mixture and parmesan.

Notes

Suitable to freeze. Not suitable to microwave. Omit the parmesan cheese if following a vegan diet.

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