minestrone soup

1/2 cup of adzuki beans (soak in water for at least 6 hours)
3 tablespoons coconut oil (unrefined, organic, virgin)
6 cloves garlic, finely chopped
2 brown onions, roughly chopped
1 litre of vegetable stock
1/2 cup pearl barley (soak in water for at least 2 hours)
1/2 a cabbage, chopped to bite sized pieces
sweet potato (approx 1 cup full), chopped to bite sized pieces
4 tomatoes, chopped to bite sized pieces
1 tablespoon of tomato paste
2 carrots, chopped to bite sized pieces
2 zucchinis, chopped to bite sized pieces
250g mushrooms, roughly chopped (Swiss brown or any other kind you prefer)
1 bunch of fresh parsley, roughly chopped
a handful of fresh basil, roughly chopped
a handful of fresh oregano, roughly chopped
1 tablespoon extra virgin cold pressed olive oil
pinch sea salt or himalayan pink salt and ground black pepper, to taste

** use organic and biodynamic ingredients where possible **

Strain adzuki beans, and discard the water they have been soaking in. Gently simmer adzuki beans in a pot of water for approximately 45 minute. Strain, and leave to the side in a bowl.

Strain barley, and discard the water they have been soaking in. Leave to the side in a bowl.

In a large pot, heat coconut oil over a low heat. Add the garlic and brown onions and cook until translucent.

Add vegetable stock, barley, cabbage, sweet potato, tomatoes and tomato paste and simmer over a low heat for approx 15 – 20 minutes. Add the carrots, zucchini, mushrooms, parsley, basil, oregano, salt and pepper, and cook for a further 5 minutes. Drizzle with olive oil, serve in a deep bowl. Enjoy!

Barley Grain

Pearl Barley

NUTRITION NOTES: BARLEY

Barley is a grain packed full of protein and fibre. Due to the high fibre content of barley, it can help to reduce the risk of heart disease, help to lower cholesterol, as well as helping to reduce the risk of Type 2 Diabetes, colon cancer and haemerrhoids. The insoluble fibre that barley provides helps to feed the “friendly” bacteria in our digestive tract. Barley is also a good source of selenium and other minerals, if of course, it is grown in a healthy soil thriving with nutrients. Another reason to choose organic and biodynamic produce.

For more nutritious and delicious vegan recipes please go to RECIPES PAGE

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