Sourdough
Baking a loaf of this dense, chewy bread requires making a fermented 'starter' from flour, but it's worth the effort
Bean & barley soup
Serves 4
Easy
Prep:
Cook:
Low-fat, vegetarian and super-healthy, this filling one-pot lunch or dinner is packed with chickpeas, butter beans and pearl barley
Skip to ingredients
- 2 tbsp vegetable oil
- 1 large onionfinely chopped
- 1 fennel bulbquartered, cored and sliced
- 5 garlic clovescrushed
- 400g can chickpeadrained and rinsed
- 2 x 400g cans chopped tomatoes
- 600ml vegetable stock
- 250g pearl barley
- 215g can butter beansdrained and rinsed
- 100g pack baby spinachleaves
- grated parmesanto serve
Nutrition: per serving
- kcal488
- fat9glow
- saturates1g
- carbs78g
- sugars11g
- fibre12g
- protein16g
- salt1.4g
Method
step 1
Heat the oil in a saucepan over a medium heat, add the onion, fennel and garlic, and cook until softened and just beginning to brown, about 10-12 mins.
step 2
Mash half the chickpeas and add to the pan with the tomatoes, stock and barley. Top up with a can of water and bring to the boil, then reduce the heat and simmer, covered, for 45 mins or until the barley is tender. Add another can of water if the liquid has significantly reduced.
step 3
Add the remaining chickpeas and the butter beans to the soup. After a few mins, stir in the spinach and cook until wilted, about 1 min. Season and serve scattered with Parmesan.
