
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
parsley
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
seasoning
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
minutes.
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.
Comments