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Soups

Chunky Vegetable Soup with Barley & Quinoa

Chunky Vegetable Soup with Barley & Quinoa

This vegetable barley-quinoa soup recipe is from the Veggie Tree Cookbook by Anna Valentine. Anna’s recipes also feature in our Vegetarian Living NZ magazine.

This soup is mighty hearty – you will go back for more. It is a great recipe for using up all the little bits in your vegetable drawer. You’ll need to prepare the sprouted lentils in advance. Soak dried lentils, green or brown, overnight covered in water. Drain it off in the morning through a sieve. Cover the sieve with a tea towel and rinse the beans again at night then again in the morning until little tails sprout out. They are now ready to use.

Vegan

Serves 4–6

Soak the barley for up to 6 hours before if possible.

  • ½ c pearled barley
  • 150ml water

Prepare the following vegetables:

  • 1 red onion, diced
  • ½ leek, halved and sliced
  • 2 mushrooms, diced
  • 2 garlic cloves, thinly sliced
  • 1 carrot, diced
  • 1 parsnip, thinly sliced
  • 1 potato, cut into small cubes

Put a large pot on the heat and add:

  • ¼ c olive oil

Next, add your prepared vegetables, except for the potato, and fry for 1 minute. Drain your soaked barley. Add the prepared potato to the pot, then add:

  • 1 x 400g can tomatoes
  • 1 tsp vegetable bouillon powder
  • 1 L water + soaked barley
  • 1 T fresh ginger, grated on a microplane

Slowly simmer the soup with a lid on for 15 minutes. Now add:

  • ½ c quinoa
  • ¼ c wholemeal spaghetti, broken into pieces

Cook for another 10 minutes, then season with:

  • 1 tsp salt
  • a good few cracks of pepper
  • 5 sprigs fresh coriander, leaves removed and finely chopped

Stir through and remove the pot from the heat. Ladle into bowls and top each bowl with:

  • ½ c sprouted brown lentils
  • 2 tsp extra virgin olive oil, per person
  • 1 T grated parmesan (try Angel Food’s dairy-free parmesan) per person serve.