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 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

Barley and vegetable soup with crunchy seeds

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

Australian Women's Weekly soup recipes — Feed the soul!

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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 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

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. Omit the parmesan cheese if following a vegan diet.
Note

Women's Weekly Food

Trusted by home cooks for 90 years, The Australian Women’s Weekly’s Test Kitchen and cookbooks hold a singular place in shaping home cooking within the Australian culinary landscape. Today, the AWW Test Kitchen in Sydney is a thriving hub for food content, connected to two bustling photographic studios where a talented team of Australia’s best recipe developers, art directors, editors and photographers create our world class food content. Our recipes are thoroughly tested and tasted and given the Test Kitchen tick of approval, guaranteeing you’ll get great results in your home kitchen.

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