Barley and white bean soup

Name: Barley and white bean soup
Total time: 45 min
Yield: 4 servings
Ingredients: 150g pearl barley, rinsed; 1 x 400g tin cannellini beans, drained and rinsed; 2 tbsp extra virgin olive oil; 1 onion, 2 carrots, 2 celery sticks, all diced; 3 garlic cloves, sliced; 1 x 400g tin chopped tomatoes; 1.2 litres low-salt vegetable stock; 2 bay leaves, black pepper, a handful of parsley

Barley and beans in one pot — the two strongest soluble fibre sources together.

45 minutes serves 4

Why it helps

Both barley beta-glucan and legume fibre bind bile acids, and this freezes well.

Soluble fibre

~7g per serving

Saturated fat

Low

Total fat

Moderate

Ingredients

150g pearl barley, rinsed
1 x 400g tin cannellini beans, drained and rinsed
2 tbsp extra virgin olive oil
1 onion, 2 carrots, 2 celery sticks, all diced
3 garlic cloves, sliced
1 x 400g tin chopped tomatoes
1.2 litres low-salt vegetable stock
2 bay leaves, black pepper, a handful of parsley

Method

1Soften the onion, carrot and celery in the olive oil over low heat for 10 minutes.
2Add the garlic and cook one minute, then the tomatoes, barley, stock and bay leaves.
3Simmer, partly covered, for 30 minutes until the barley is tender.
4Stir in the beans, warm through for five minutes, then finish with pepper and parsley.