Hearty and Wholesome: Vegetable and Barley Soup Recipe

As the days grow cooler, there's nothing more satisfying than a bowl of hearty soup to warm you up. One of my all-time favourites is Vegetable and Barley Soup. This dish is not only comforting but also brimming with nutrients, making it an ideal addition to your meal rotation. Whether you're looking for a quick lunch, a light dinner, or a meal prep option, this soup fits the bill perfectly.

WHY VEGETABLE AND BARLEY SOUP?

This soup combines a variety of colourful vegetables with the nutty flavour of barley. It's a harmonious blend that not only tastes great but also provides a wide array of nutrients. Moreover, it's incredibly versatile—you can enjoy it as is, or enhance it with additional proteins to suit your dietary needs.

HEALTH BENEFITS OF THE KEY INGREDIENTS.

Barley: This ancient grain is a fantastic source of fibre, which aids digestion and helps maintain stable blood sugar levels. Barley is also rich in vitamins and minerals, including selenium, magnesium, and phosphorus.

Carrots: Packed with beta-carotene, which the body converts into vitamin A, carrots support vision and immune function. They also provide a good amount of fibre

Celery: Contains a variety of vitamins and minerals, including vitamins A, C, and K, and potassium. Celery is also known for its anti-inflammatory properties.

Potatoes: Rich in complex carbohydrates, providing steady energy and keeping you full and satisfied. They are an excellent source of vitamin C and potassium, which supports immune function, skin health, and blood pressure regulation. Additionally, potatoes offer vitamin B6 and fibre, which promotes brain health, boosts metabolism, and aids digestion.

VEGETABLE AND BARLEY SOUP.

Serves: 4 Prep Time: 15 mins Cook Time: 30 mins

2 tbsp. olive oil

1 large onion, diced

2 cloves garlic, minced

3 carrots, diced

3 celery stalks, diced

1 zucchini, diced

1 potato, diced

1 cup (200g) pearl barley

6 cups (1.5 litres) vegetable broth

2 cups (60g) fresh spinach or kale, chopped

1 tsp. dried thyme

1 tsp. dried oregano

Salt and pepper, to taste

Fresh parsley and mint, chopped, for garnish

INSTURUCTIONS:

1. Prepare the Base: Heat the olive oil in a large pot over medium heat. Add the diced onion and cook until translucent, about 5 minutes. Add the minced garlic and cook for another minute, until fragrant.

2. Add the Vegetables: Stir in the carrots, celery, and zucchini, cooking for about 5 minutes until they begin to soften.

3. Incorporate the Barley and Broth: Add the pearl barley, and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes, or until the barley is tender.

4. Finish with Greens and Herbs: Stir in the spinach or kale and cook until wilted, about 2 minutes. Add the dried thyme and oregano, then season with salt and pepper to taste.

5. Serve: Ladle the soup into bowls and garnish with fresh parsley and mint. Serve hot with a slice of crusty bread or a side salad.

Nutritional Information (Per Serving):

• Calories: 250

• Protein: 6g

• Carbohydrates: 45g

• Fats: 5g

• Fibre: 10g

• Vitamin A: 100% of the RDI

• Vitamin C: 40% of the RDI

• Iron: 15% of the RDI

• Calcium: 10% of the RDI

PROTEIN ALTERNATIVES:

While this soup is delicious on its own, adding some extra protein can make it even more satisfying and nutritious. Here are some great options:

• Chicken: Shredded or diced chicken breast can be added to the soup for a lean protein boost.

• Beans: Cannellini beans, chickpeas, or lentils can be stirred into the soup for an additional plant-based protein source.

• Tofu: For a vegetarian or vegan option, add cubed tofu. It will absorb the flavours of the soup beautifully.

• Quinoa: This pseudo-grain can be added for a complete protein source and a nice texture contrast.

SOME HEALTH BENEFITS OF THE PROTEIN ALTERNATIVES:

1. Chicken: Provides high-quality protein and is an excellent source of essential vitamins and minerals such as B6, B12, zinc, and iron.

2. Beans: High in protein and fibre, beans are also rich in iron and folate, making them great for energy and overall health.

3. Tofu: Rich in plant-based protein and contains all nine essential amino acids. It's also a good source of calcium and magnesium.

4. Quinoa: Contains all nine essential amino acids, making it a complete protein. It's also high in fibre, magnesium, and antioxidants.

Vegetable and Barley Soup is a delightful dish that combines simplicity with nutrition. It’s easy to make, packed with health benefits, and incredibly versatile. Whether you enjoy it as a light meal or bulk it up with some added protein, it’s sure to become a staple in your kitchen. This soup not only warms you up but also nourishes your body with a wide array of vitamins, minerals, and antioxidants.

Give this recipe a try and let it bring comfort and health to your table. Remember, the beauty of this soup lies in its flexibility—feel free to experiment with different vegetables, herbs, and proteins to make it your own. Enjoy!