This easy recipe has been an all-year 5:2 staple here for either lunch or dinner – this week I’m prepping for mid-week lunches.
It’s looking to be a cold one this week; winter is definitely setting in now – so all the more reason to make this hearty yet healthy soup.
Based on the measurements in the below, this will make 4 serves at approx 150 calories per serve.
Vegetable Barley Soup
- 1 medium-sized zucchini
- 1 brown onion
- 1 medium-sized carrot
- 1 stick celery
- 1/3 cup pearl barley
- 1/2 jar passata
- 1 litre chicken stock
- 1 teaspoon olive oil
- 1/2 teaspoon chilli powder (optional)
- Chop the vegetables – I tend to finely chop the onions, cut the celery and carrot a little larger, and the zucchini a little larger still; however this is all based on your taste and how chunky you’d like the soup.
- Heat olive oil in a saucepan on medium heat
- Add onions and saute for about 5 minutes, until they soften and become clear. If the onions look like they are starting to stick to the pan, use some water or a little stock to loosen as you are cooking.
- Add the celery and carrot and saute for another 4-5 mins.
- Add the zucchini and chilli powder if you are using it, and mix through for about 30 seconds
- Add barley and mix through for another 30 seconds or so.
- Add the passata and the chicken stock and bring to a boil
- Turn down to low and simmer, covered, for about 25 minutes or until the barley has become tender. An extra 5-10 minutes or so won’t hurt, however the zucchini will become softer and melt into the soup the longer you cook it.
As I’m prepping for work lunches, these have been separated out into 4 containers and thrown into the fridge – you could even make a double batch and freeze a few.