Читать книгу Healthy Cooking Recipes: Clean Eating Edition: Quinoa Recipes, Superfoods and Smoothies - Speedy Publishing - Страница 30

Number of servings: 6

Ingredients:

1 small yellow or white onion, diced

2 celery stalks, diced

4 cloves garlic, minced

2 medium sized carrots, diced

1 cup uncooked barley

8 cups vegetable broth, beef broth or water

1 cup cooked white beans or pinto beans

½ cup crushed tomatoes (or tomato paste, if you don’t have fresh tomatoes on hand)

2 tbsp olive oil

1 tsp basil

1 tsp oregano

½ tsp thyme

2 bay leaves

salt and black pepper, to taste

Preparation:

Heat the olive oil in a stock pot and sauté the onions, carrots, garlic and celery for 5 minutes, stirring occasionally. Add the water or broth, along with all of the other ingredients and bring the soup to a slow boil before reducing to a simmer. Simmer uncovered for 1 – 2 hours, stirring occasionally until the barley is tender. Season to taste with salt and black pepper before serving.

This recipe is very adaptable; if you’d like, you can add virtually any vegetables or cooked meat to the pot along with the broth. Feel free to experiment as long as you leave in the superfoods in this recipe – the tomatoes, onion and beans – to make sure it provides the maximum nutritional value.