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Roasted Tomato & Barley Soup

Grab your ingredients for fall! This warm and comforting soup is a great meal prep

Here's what you'll need

4 lbs. (1.8kg) small tomatoes on

the vine

¾ cup (150g) uncooked barley

2 cups (480ml) vegetable stock

1 medium onion

1 tbsp. avocado oil

4 cloves garlic, crushed

2 tsp. fresh thyme

¼ cup (12g) freshly chopped


1 tbsp. coconut sugar

salt and pepper

Spicy Chickpea Croutons:

14 oz. (400g) canned chickpeas

10 drops sriracha sauce or a

few sprinkles of sriracha


How to Prepare

1. Preheat the oven to 350°F (180°C).

2. Remove the tomatoes from the vines and cut in half or quarters and place

on a baking sheet. Sprinkle the tomatoes with salt and pepper and a

drizzle of olive oil (optional) and bake in the oven for 35 minutes until soft.

3. While the tomatoes are baking, prepare the barley by placing it in a sieve

and rinsing it under cold running water. Place the barley into a saucepan

and cover with water until 1-inch (5cm) above the barley. Bring to a boil

then reduce the heat to low and allow to simmer uncovered for 35


4. Drain the chickpeas and place them on a baking tray. Toss them with

sriracha sauce and a sprinkle of salt and pepper. Place the tray into the

oven and bake the chickpeas for the last 10 minutes of the tomato

cooking time.

5. Sauté the onion, crushed garlic, and thyme in a large soup pan. Add in 1

tablespoon of avocado oil (you can also substitute it with 1 tablespoon of

vegetable stock), and sauté until the onions become translucent. Pour in

¼ of the whole roasted tomatoes and stir well.

6. Place the remaining tomatoes into a blender and blitz to smooth and pour

into the soup. Add in the drained barley, chopped parsley, vegetable

stock, coconut sugar and season with salt and black pepper to taste. Mix

well to combine, bring to a boil and turn the heat down and allow to

simmer gently for 10 minutes.

7. Serve the soup in bowls, topped with chickpea croutons.

Serves 4

Prep Cook Kcal Fats(g) Carbs(g) Protein(g)

20 mins 50 mins 340 6 65 12

Optional: To reduce fat, you can topped with grating of vegan

Parmesan and a green side salad.

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