Hearty Barley Soup
I made a big batch of this soup when it first started to get cold out here. Very comforting and warming from the inside. Do be afraid to change up the veggies to whatever you have on hand - these recipes are guidelines not rules! It freezes well too, so make a huge batch on a kitchen day and save till needed.
Ingredients
2 tablespoons olive oil
1 medium onion, coarsely chopped
2 cloves garlic, minced
3/4 cup pearl barley
6 cups good-quality vegetable stock
2 sprigs fresh thyme or 1 teaspoon dried
1 sprig fresh rosemary or 1/2 teaspoon dried
1 medium carrot, chopped
1 cup sweet potato, peeled, and diced
3 cups seasonal greens, chopped (kale, turnip greens, Swiss chard, broccoli rabe, mustard greens, spinach, etc.)
Sea salt and freshly ground pepper, to taste
Cayenne pepper, to taste
1. Heat the olive oil in a heavy-bottomed soup pot and add onion. Saute, stirring occasionally, about 5 minutes, until softened. Add garlic and cook, stirring often, for 1 or 2 minutes, until garlic is fragrant and golden but not browned. Add pearl barley, stirring to coat with oil, and cook for 2 minutes.
2. Add stock, thyme, and rosemary. Increase heat to bring soup to a boil, then cover, reduce heat, and cook 1 hour, until barley is barely tender. Add carrot and sweet potato, and continue cooking 20 to 30 minutes, until vegetables have softened. Add greens and cook until wilted and tender, about 5 to 10 more minutes. Add salt and pepper to your taste.
Serves 6 to 8.
Adapted from Cait Johnson, www.care2.com
Nutritional Value of Select Ingredients
Barley – This grain stimulates the liver and lymphatic systems, helping them to get rid of wastes. It aids in cholesterol control, bowel regularity, and is high in potassium.
Garlic – Garlic is touted as a “cure-all” due to its many uses in medicine. It has a beneficial effect on heart disease, cancer, and infectious diseases. It decreases cholesterol levels, detoxifies the body, stimulates the immune system, and the list goes on and on. Eat garlic raw and regularly for maximum benefits.
Onions – Because they are high in sulfur, onions help lower cholesterol, inhibit cancerous tumor growth, help manage diabetes, and are an anti-inflammatory, antibacterial, and antifungal food that are also a blood tonic. Eat them daily – raw or cooked.
Carrots – Carrots are one of the best sources of beta carotene, which balances the immune system and reduces the risk of many cancers. They also guard against cardiovascular disease, reduce inflammation, slow the aging process, and are great for digestion disorders. Contain fibre, calcium, iron, and many other vitamins and minerals.
Kale – As a member of the cruciferous family, kale is an excellent anti-cancer vegetable. It contains many phytochemicals and high amounts of vitamin C. Ounce for ounce, it contains more calcium than milk, and is more easily absorbed and more bioavailable.
Sweet Potato – A “power food”, sweet potatoes contribute to healthy gums and strong connective tissue, help promote the rapid healing of wounds, reduce the risk of cancer and osteoporosis, lower cholesterol levels, and protect against heart disease. Also high in fibre, minerals, and beta-carotene.
