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.

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.