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Miso Enriched Barley and Vegetable Soup (vegan)

Pearl barley is a nutritious grain most commonly associated with soups. Its chewy texture gives substance, making it an ideal winter soup base. The recipe is vegan, but I like to add a dollop of low fat sour cream for extra richness (making it then vegetarian).

 Best before 3pm

Ingredients

  • ½ cup pearl barley
  • 2 bay leaves
  • 2 litres boiling water
  • 2 Tbsp olive oil
  • 1 tsp hing/asafoetida
  • Freshly ground black pepper
  • 1 cup each of grated carrot, beetroot and parsnip
  • 1 stick celery, sliced
  • 2 cups cabbage, chopped
  • 4 Tbsp Braggs Aminos or Tamari
  • 1 Tbsp sesame seed oil
  • 2 Tbsp miso, light-coloured such as Aka or Shiro
  • Handful fresh coriander or parsley, chopped

Author: Nikki Martin www.nikkimartin.co.nz

Nikki Martin is a nutritionist, personal trainer and LivFit provider at the Olympic pools and fitness centre in Newmarket.

 

Instructions

  1. Rinse barley and place in soup pot with water and bay leaves. Bring to boil, then reduce to simmer until barley is tender.
  2. Add olive oil, hing, pepper, salt, grated vegetables and celery to barley and cook a further 10 minutes. Add cabbage, Braggs or Tamari and sesame oil, and continue to cook until cabbage is tender.
  3. Mix miso to a paste with 2 Tbsp of water, then add to soup with coriander.

Blend to serve. Do not re-boil.

 

LivFit Functional Facts:

Pearl barley (grain) with the combination of soya (legume) from the miso and Braggs Aminos or Tamari makes a complete protein.

 

LivFit:Lean Tick Info:

Less than 3g Saturated Fat per 100g
No added salt
Less than 10g sugar (low sugar)
No white flour products
Protein with every meal(5-25g)
 

No added Salt - Although there is no added salt – miso soup is high in sodium.
If you use the sour cream – make it low fat!

 
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