In winter, I like to eat soup, but I don’t want it to be watery, unsatisfying mush. I like hearty soups that feel like a meal and fill me up, with some goodness thrown in. My wintery lamb and barley soup is everything I like in a soup, without feeling too heavy, and it has a nice hint of lemon to keep it feeling fresh.
My new favorite grain is pearled barley. After doing an assignment at uni that compared different types of grains and their nutritional content and benefits, I decided that I needed to try out some barley, and I love it.
Barley is a very old grain, and remains a staple in many countries over the world. Sprouted barley is said to be the best type of barley to eat, meaning that it is soaked and then dried again, this unlocks their nutrients for easier absorption. But, I’m not going to lie, I didn’t bother doing that, or looking for it at the shops; I just bought the cheap pearled barley from the soup section of the supermarket, and that worked fine.
So, what are the super good nutrients that reside inside barley? Well…. barley is high in fiber (10g per 1/3 cup), including beta-glucans (which have been shown to reduce insulin resistance and blood cholesterol levels), it also contains selenium, B vitamins, copper, chromium, phosphorus, magnesium, niacin, calcium, iron, folate, zinc, as well as taking longer to digest than any other grain. Slow digestion is a good thing, because it means that you are fuller for longer, and help control blood sugar levels. So you really can’t go wrong.
While this isn’t a very long post, the soup will speak for itself.
Wintery Lamb and barley soup
400g lamb diced (I used diced shoulder)
150 g, Pumpkin, small cubed
1 tsp/ 5g, Oil (I used rice bran oil)
2 cup/ 400g, Water
1/4 cup chopped, Flat Leaf Parsley
1 cup/200g, Barley – Pearled
1 tbsp.(s), Lemon juice, raw
½ cup, Fresh Spinach Leaves
150 g, Swede, small cubes
1 medium, Carrots, small cubes
Lamb bone broth, approx. 1600g
- Add oil to soup pot to heat up, then add the lamb and brown the outside.
- Once the lamb is browned add the pumpkin, swede, carrot, pearled barley, and 1200g bone broth. Bring it all to a slow boil and cook for 35 mins, stirring regularly to make sure nothing gets stuck to the bottom.
- After this time, top it up with another 400g of bone broth, cook for another 35 mins, stirring at more regular intervals as the soup begins to thicken.
- After this amount of time the barley and the vegetables will be cooked. It is now time to add the water, lemon, spinach, and parsley to the soup and stir through until combined.
- It’s now ready to serve.
Add oil. Sauté meat in thermomix bowl, spoon speed, reverse, 5 mins, varoma temp.
Add the pumpkin, swede, and carrot (cut into small cubes), as well as the pearled barley, then then fill with 1200g of the bone broth until (it should be just under the max line on the mixing bowl).
Place the lid on, leave the measuring cup out, and cook on spoon speed, reverse, varoma temp, 35 mins. If it starts spitting out of the measuring cup hole, place the steaming basket on top (this lets the steam out, but blocks the spitting.
Once the 35 mins is finished, take the lid off and top up with 400g of bone broth (keeping it a bit below the max line in the bowl). Put the lid back on and cook again for 35 mins, reverse, varoma temp, spoon speed.
It will be cooked after this cooking time. Now it’s time to add the water, lemon, spinach and parsley to the bowl, as well as the water. Stir on reverse, speed 2, until combined.
It’s now ready to serve.
Protein – 109.8g
Carbs – 178.5g
Fat – 49.9g
Energy – 6984 Kj/ 1870 Cal
Per Serve (4):
Protein – 27.5g
Carbs – 44.6g
Fat – 12.5g
Energy – 1746 Kj/ 467.5 Cal