Name: Barley and vegetable soup with crunchy seeds
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4
Ingredients: 2 tablespoon extra virgin olive oil; 1 large (300g) red onion, chopped; 1 medium (250g) parsnip, chopped; 2 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

Barley and vegetable soup with crunchy seeds

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

Skip to Recipe

Serves 4

Prep

20M

Cook

35M

Total

55M

Ingredients

2 tablespoon extra virgin olive oil

1 large (300g) red onion, chopped

1 medium (250g) parsnip, chopped

2 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

Method

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.

Suitable to freeze. Not suitable to microwave.
Note

Woman's Weekly Food

From classic Kiwi favourites, quick weeknight dinners and elevated meals for special occasions, our recipes are local and delicious and thoroughly tested so you know you can trust them to work. Discover tips and tricks to enhance your cooking skills, learn about seasonal ingredients, and stay up-to-date with the latest food trends. We're more than just recipes; we're your trusted kitchen companion.

Ingredients

Method

Related stories

Subscribe Today!