Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 1 medium carrot, diced
  • 2 celery stalks
  • 2 large garlic cloves, minced
  • 1 teaspoon Italian seasoning mix
  • ½ red chilli flakes
  • 150 g (1 cup) pearl barley, rinsed
  • 1.25 (5 cups) litres vegetable stock
  • 1 x 400 g (14 oz) can cannellini beans, drained
  • 100 g (3.5 oz) baby spinach
  • Juice of half a lemon

Instructions

    1. Heat the olive oil in a large pot or Dutch oven and cook the onion, carrot and celery over medium heat for 3-4 minutes.
    2. Add the garlic and continue to cook for another minute until fragrant. Next, stir in the Italian seasoning and chilli flakes.
    3. Add the pearl barley and vegetable stock and stir to combine. Bring to a boil, then lower the heat and simmer, covered with a lid, for 20-25 minutes until the pearl barley is tender.
    4. Add the cannellini beans and spinach and continue to simmer for 4-5 minutes until the beans are heated through, and the spinach has wilted.
    5. Stir in the lemon juice, season to taste and serve with extra lemon slices and crusty bread.

Nutrition Information:

 

Yield:

 4

Serving Size:

 1
Amount Per Serving: Calories: 340Total Fat: 9gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 13mgSodium: 1548mgCarbohydrates: 53gFiber: 9gSugar: 12gProtein: 15g

By admin