This healthyvegetarian stew is a delicious way to hit your 5 a day. Each nourishing bowl combines earthy barley, protein-packed beans, kale and tenderstem broccoli, while lemon zest and parsley bring freshness and balance. It's endlessly versatile, too; swap the cannellini beans for any other tinned beans, or the kale for any dark green leaves.
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Yields:
4
Prep Time:
20 mins
Cook Time:
45 mins
Total Time:
1 hr 5 mins
Cal/Serv:
321
Ingredients
1 Tbsp. olive oil
1 onion, finely chopped
2 celery sticks, finely chopped
2 carrots, finely chopped
3 garlic cloves, crushed
2 fresh or dried bay leaves
400 g tin cannellini beans, drained and rinsed
100 g pearl barley
1 litre vegetable stock
Finely grated zest and juice 1 lemon
300 g Tenderstem broccoli, roughly chopped
150 g kale, tough stems removed, finely shredded
Small handful parsley, finely chopped
50 g vegetarian Italian-style hard cheese, grated
Directions
Step 1Heat the oil in a large pan over medium heat and cook the onion, celery and carrots for 15min, until softened. Stir through the garlic and bay leaves and cook for 1min, until fragrant.
Step 2Add the beans, pearl barley, stock, lemon zest and juice and some seasoning and bring to the boil. Simmer for 20min, or until the pearl barley is tender.
Step 3Stir through the broccoli, kale and parsley and cook for 3min, until the greens are tender. Ladle into 4 bowls and sprinkle over the cheese. Serve.
Per serving:
Calories: 321
Protein: 16g
Total fat: 9g
Saturates: 3g
Crabs: 39g
Total sugars: 7g
Fibre: 12g
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