Barley and vegetable soup with crunchy seeds
Keep warm this winter with this beautiful, filling soup with a nutritious seed topping.
- 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
- 1Heat half the oil in a large saucepan over medium heat. Cook onion, parsnip, celery and garlic, stirring, for 5 minutes, or until softened.
- 2Add 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.
- 3Heat 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.
- 4Just 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.
