Autumn is the season of wind, rain, wet and cold days. So, here for you the recipe for a tasty soup prepared with barley and legumes, a nutritionally complete, satiating and healthy dish. A few years ago a study was published in the Journal of Agricultural and Food Chemistry by a team of Louisiana State University (Rebello et al, 2014). The researchers came to the conclusion, after analyzing 249 previous studies, that the substances contained in pulses together with those of unrefined cereals, such as vitamins, mineral salts, fibers and antioxidants, act in synergy by completing each other and guaranteeing benefits for the health. Both the foods indeed act by decreasing the risk of developing chronic illnesses. So, green light to recipes that mix cereals, for example the barley, and pulses, for example peas, lentils and chickpeas, just like the soup of today!
120 grams of hulled barley
1 can of organic cooked chickpeas
1 can of organic cooked peas
1 can of organic cooked lentils
2 tablespoons of crushed tomatoes
1,5 l of vegetable broth (prepared with homemade bouillon cube or at the moment with season vegetables)
Bunch of aromatic herbs (rosemary, thyme, sage)
Extra virgin olive oil
Rinse abundantly the barley and soak it in water for about 5-6 hours. After this time, drain the barley and keep it apart. Slice the leek and sauté it in a frying pan with a tablespoon of extra virgin olive oil and two tablespoons of water. Pour the broth, the crushed tomatoes, the barley and add the bunch of aromatic herbs. Let it cook until the barley is ready in accordance with the indications on the pack, it will take about 45 minutes. Halfway through cooking add the chickpeas, the peas and the lentils, well drained from their liquid and rinsed. If the soup should become too dry add a ladle of water. When the soup is cooked, remove the aromatic herbs and serve.