Barley & Vegetable Soup

Serves 4
Preparation time: 15 minutes
Cooking time: 40 minutes

Ingredients:
1 teaspoon olive oil
1 onion, chopped
100 g (31/2 oz) carrots, diced
400 g (14 oz) can tomatoes
1 tablespoon tomato paste (purée)
110 g (3 3/4 oz/ 1/2 cup) pearl barley
1 litre (35 fl oz/4 cups) vegetable stock
100 g (31/2 oz/ 2/3 cup) fresh or frozen peas
100 g (31/2 oz) baby spinach leaves, shredded
15 g (1/2 oz/ 1/4 cup) mixed herbs,
such as parsley, basil and oregano, roughly chopped
freshly ground black pepper

Method:

  1. Heat the oil in a heavy-based frying pan, add the onion and cook, covered, over low heat for about 5 minutes, or until the onion is soft.
  2. Add the carrots, tomatoes, tomato paste, barley and stock. Bring to the boil, then reduce the heat and simmer for 30 minutes. Add the peas and simmer for 2–3 minutes, then add the spinach and herbs and simmer for a further 1–2 minutes.
  3. Divide the hot soup between four bowls. Season with pepper and serve with low GI bread of your choice, if desired.

(Source: The Low GI Diet Cookbook – Brand Miller, Foster-Powell, McMilla-Price; Hachette Australia 2005)


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