Barley Minestrone With Pesto
This dish is packed with garlic and onion—two veggies rich in the mineral sulfur, a potent anti-inflammatory.
Makes 4 servings
½ cup barley, soaked for 4 hours and drained
3 oz. green cabbage, roughly chopped (about 1½ cups)
1 onion, diced
1 carrot, diced
1 stalk celery, diced
1 zucchini, diced
4 tomatoes, deseeded, diced
1 garlic clove, crushed
1 baking potato, peeled, diced
½ cup frozen fava beans or, if unavailable, peas or baby lima beans
4 cups chicken stock
Freshly ground black pepper
For the pesto:
Handful of fresh basil leaves
2 garlic cloves, crushed
Place the barley in a pan, cover with cold water, and bring to a boil. Cook for 25-30 minutes until tender, drain.
In a large pot, combine all the vegetables with the stock and bring to a boil. Lower the heat and simmer for 15 minutes until they are just tender.
To make the pesto, place the basil and garlic in a blender, add ½ cup of the vegetable cooking liquid, and blitz to a smooth purée.
Add the purée to the soup, stir until combined, then add the cooked barley, season with black pepper and serve.
Nutrition facts (per serving): calories 210, fat 15 g (saturated fat 0 g), cholesterol 0 mg, protein 8 g, carbohydrates 44 g, fiber 9 g, sodium 910 mg, sugars 9 g
Recipe used with permission from Healthy Eating for Your Heart by Paul Gayler with Jacqui Morrell, BSc Rd (Kyle Book).