Barley and Vegetable Soup with Crunchy Seeds

Soup

Prep Time: 20 min Cook Time: 35 min Total Time: 55 mins Servings: 4 Source:

Ingredients

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

Directions

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.