Directions:
- Prepare the vegetable stock(I use already prepared, or use storebought).
- Prepare all the vegetables, washing, peeling and cutting in small cubes.
- Place the barley in a medium sauce pan.
- Add 1 1/2 – 2 cups of the vegetable stock and bring to a boil. Once boiling, turn down to a simmer and cook the barley until it begins to become soft.
- Meanwhile, heat the olive oil in a large soup pot.
- Add the diced vegetables and begin to sweat the vegetables, stirring as needed to keep them from scorching.
- As they begin to soften, add the vegetables stock to a level of about 1 inch above the vegetables.
- Add the bay leaves and cook on a medium heat until the vegetables begin to soften.
- Using 1 more cup of the prepared vegetable stock (or water) make a slurry of the flour, cornstarch and liquid.
- When the vegetables have become soft, add the cooked barley.
- If more liquid is needed for the soup, add the rest of the vegetable stock, or water.
- Add the flour/cornstarch mixture (be sure to stir it well first). The soup will become slightly opaque and thicker.
- Season to taste with salt and pepper.
- Garnish with the chopped parsley and spring onions if using.
- Serve hot with a nice whole grain bread.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1485.97 Kcal (6221 kJ) | ||
| Calories from fat | 73.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.18g | 13% | |
|---|---|---|---|
| Sodium | 51240.1mg | 2135% | |
| Potassium | 803.81mg | 17% | |
| Total Carbs | 289.38g | 96% | |
| Sugars | 9.8g | 39% | |
| Dietary Fiber | 11.61g | 46% | |
| Protein | 7.55g | 15% | |
| Vitamin C | 33mg | 55% | |
| Vitamin A | 0.7mg | 24% | |
| Iron | 2.6mg | 14% | |
| Calcium | 108.6mg | 11% | |
| Amount Per 100 g | |||
| Calories | 245.12 Kcal (1026 kJ) | ||
| Calories from fat | 12.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.35g | 13% | |
|---|---|---|---|
| Sodium | 8452.3mg | 2135% | |
| Potassium | 132.59mg | 17% | |
| Total Carbs | 47.74g | 96% | |
| Sugars | 1.62g | 39% | |
| Dietary Fiber | 1.92g | 46% | |
| Protein | 1.24g | 15% | |
| Vitamin C | 5.4mg | 55% | |
| Vitamin A | 0.1mg | 24% | |
| Iron | 0.4mg | 14% | |
| Calcium | 17.9mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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