Miso Barley Soup

I’m sure I’ve waxed lyrical plenty of times about how much I love soup, but oh my God, I LOVE soup. Scrap that – I love hearty, warming, sticks-to-your-ribs soup. You’re extremely unlikely to catch me with a thin, watery cup of powdered soup anywhere near my lips, but if I could swim in a thick homemade soup, I would happily dive in.

I also have this weird obsession with pearl barley. Is it weird to have a favourite grain? It’s chewy, tasty, filling, low calorie, healthy and lends a sense of nostalgia that makes absolutely no sense, seeing as though I don’t remember ever eating it as a child. I guess it’s just comforting.

This miso barley soup combines three of my very favourite foods. And while it takes a while to cook, the most labour intensive part of it is chopping the vegetables. It’s a forgiving, undemanding recipe that’s perfect for those cold winter nights where you have plenty of time, but don’t want to spend it slaving over the stove.

I was a little shy about this recipe, although I have no idea why. So, I made chicken to go with it. I’m usually of the opinion that soup is a meal unto itself, but there was something holding me back. Perhaps concern that my family would find it unfilling, or bland? Neither was the case, however, a couple of honey soy roasted chicken drumsticks absolutely lifted this soup to a whole new level. Eaten separately, or thrown into the soup – either ways works a complete treat. Sans chicken, the soup is a diet-friendly 246 calories, and assuming that you’re using regular chicken legs and those of not some mutant giant bird, you can allow for about 103 calories per drumstick.

Ingredients

2tsp olive oil

3 celery sticks, diced

2 large carrots, diced

1 brown onion, diced

3tsp minced garlic

1tbs minced ginger

1/2 cup pearl barley

5 cups water

2tbs white miso paste

400g edamame beans, podded

2tsp soy sauce

Method

  1. Heat oil in a large, heavy based saucepan (a cast iron pot is perfect!) over low heat. Add diced vegetables and cook, stirring occasionally, for 5 minutes until softened and onions are sweating.
  2. Add garlic and ginger, and stir for 1 minute until fragrant.
  3. Mix in barley. Add water and miso paste, and stir well to combine paste.
  4. Increase heat to high  to bring to the boil. Reduce to medium low, cover and cook for 45 minutes. Stir occasionally to prevent grains from sticking to the bottom.
  5. Add edamame and soy sauce, cover, and cook for a further 8 minutes.

 

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Risoni Meatball Soup

So, I mentioned in the last post that there are some days where I just can’t be bothered. Well, I’m having a week of it. Everything seems a chore, and I’m just exhausted. More mentally than physically, but it definitely has an impact on how much I want to do when I get home from work.

In the olden days – when I was 46 kilos heavier and infinitely more depressed – it’d mean a week of takeout and excuses. I’m not above the odd takeout these days, but I’m certainly more judicious about it, in terms of both quality and frequency, so having an arsenal of Can’t Be eFfed meals is important.

Which is where this rockstar of a soup shines. It’s so easy, so quick, so tasty, and so filling. At 381 calories (for a smaller serving, but it’s more than enough), it’s pretty low-cal, too. All boxes for a good dinner ticked! And call me crazy, but there’s something cathartic about rolling meatballs with music blaring the stresses of the day away.

You know what, also? As great as this is at the end of a long, crappy day, it’s also a fantastic way to celebrate a good day or lift a neutral day into good day territory.

Adapted from the Taste website, as so many of my day-to-day recipes are.

 

Serves 4-6

Ingredients

500g lean mince

1/4 cup dried breadcrumbs

1/4 cup grated parmesan cheese

1tsp minced garlic

700ml passata

4 cups good quality chicken stock

1/2 cup risoni pasta

1tbs olive oil

1 large zucchini, diced

1tsp parsley

1tsp basil

parmesan cheese, extra, to serve

Method

  1. Combine mince, breadcrumbs, cheese, garlic and egg. Roll teaspoons of the mixture into tight meatballs, cover and rest in the fridge for 20 minutes.
  2. Bring stock and passata to the boil in a large saucepan, then reduce heat slightly. Add herbs and risoni, and stir frequently to prevent pasta from sticking to the bottom of the pan.
  3. Meanwhile, heat oil in a frypan. When hot, add meatballs, turning frequently to cook evenly.
  4. When cooked through, gently add meatballs and zucchini to soup. Cook, still stirring, for two minutes.
  5. Ladle into bowls and serve with extra parmesan.

 

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