500 calorie meal recipe for 4 people, takes only 20 mins; recipe has vegetable oil, onion, fennel bulb, garlic clove, chickpea, chopped tomato, vegetable stock, pearl barley, butter bean, baby spinach and parmesan.
Bean & barley soup
Course: 500 calorie meal
Servings
4
servings
Prep time
5 mins
Ingredients
- Vegetable Oil: 2 tbsp vegetable oil
- Garlic Clove: 5 garlic cloves, crushed
- Parmesan: grated parmesan, to serve
- Onion: 1 large onion, finely chopped
- Chopped Tomato: 2 x 400g cans chopped tomatoes
- Vegetable Stock: 600ml vegetable stock
- Chickpea: 400g can chickpea, drained and rinsed
- Baby Spinach: 100g pack baby spinach leaves
- Butter Bean: 215g can butter beans, drained and rinsed
- Fennel Bulb: 1 fennel bulb, quartered, cored and sliced
- Pearl Barley: 250g pearl barley
Directions
- Heat the oil in a saucepan over a medium heat, add the onion, fennel and garlic, and cook until softened and just beginning to brown, about 10-12 mins.
- Mash half the chickpeas and add to the pan with the tomatoes, stock and barley. Top up with a can of water and bring to the boil, then reduce the heat and simmer, covered, for 45 mins or until the barley is tender. Add another can of water if the liquid has significantly reduced.
- Add the remaining chickpeas and the butter beans to the soup. After a few mins, stir in the spinach and cook until wilted, about 1 min. Season and serve scattered with Parmesan.
