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Live Below the Line: Tasty vegetable & BARLEY (but a little bit ugly) SOUP, ready for winter…July

28 Jun

20130628-070300.jpgSoup… a way to save money, loose a little weight and boost my vegetable intake.  So, why not!  I love soup, I really really do.  I hate soup when my tuppawear opens and it leaks all over my bag, but this is a very rare occurance and it is the ONLY time I dislike soup.  I cannot think of any reason why people should not make it and eat it in summer… it lasts in the fridge, the taste increases (for the better) overtime and I just love it… as I am sure you will to.

I think soup is a traditionally quite a nothern staple.  I know as a little girl we were served a smooth vegetable soup as soon as my mum thought one of us had even a slight cold (evidenced by a little cough or a sneeze that she noticed and prayed upon).  Rather than it being a torturous occasion to have this soup, we would relish it and if we were really good mum would either make some homemade bread to go with it, some baked chicken wings or (my personal favourite) a little cheese on toast.  I have  (over the years of living away from home) tended to experiment with soups and now, as an adult, see them as a great way to boost my vitamins, minerals and even my fibre intake – with added pearl barley.  I am also more than happy to order them for dinner in a restaurant, as they are generally inexpensive, heart warming and really really filling.

I love pearl barley, nearly as much as I love soup.  It really bulks out a dish, but it is a wholegain and is great for your digestive system, as it is high in fibre and wholegrain goodness (extra B vitamins and some essential fatty acids).  It is also very cheap and if fills me up, so there is not much more that I could want from a food product!  If you haven’t cooked with it before, there really is no need to worry.  It is extremly simple to use, you just need to ensure you cook it until it is soft (like rice!).

I have decided to make this recipe a part of my ‘Live Below the Line’ series, as it really is THAT cheap to make.  You don’t even have to add the chicken (maybe just add some more veg if you don’t) but if you don’t have a lot of money and want something wholesome, healthy and low in calories, high in nutrients then you really don’t have to look any further… here we go!

PREPARATION TIME: 10 minutes

COOKING TIME:  45 minutes

MAKES: 4 portions

COST: 42p per portion (without the chicken it would be cheaper at 20p per portion)

INGREDIENTS:

  • 2 chicken thighs or 3 drumsticks (£3.00 for 6 thighs, so £1 for 2 – you could use a wing or drumstick, I prefer to buy de-boned thighs just to save me some time but using the drumsticks would cost about 88p)
  • 1 chicken stock cube (10p)
  • 2 carrots (12p)
  • 1 potato, or 5 new potatoes with the skin on (28p – see if you can buy them singulary or if there are any offers on large bags or reductions)
  • 1 large onion (if you buy a large bag of about 16 onions for £1 then use 2 of these as they are a little smaller – this will set you back about 12p)
  • 1 cup of pearl barley (59p for a 500g bag of this and you will need about 150g of dried pearl barley, so this will cost 17p)
  • Water (to cover, about a litre)
  • Black Pepper (to taste – a store cupboard ingredient)

HOW TO MAKE THE CHICKEN & BARLEY SOUP…

The first thing to do is to finely dice your carrots and your onions and pop them in a large pan.  To this add a dash of olive oil and cook for 5 minutes until they are just start to soften.

Whilst the carrots and onions cook, soak the pearl barley in a bowl with boiling water and place to one side (for about 20 minutes).

Add the chicken, and the stock cube to the pan and then cover with water.  If you are using a medium sized pan, fill the pan until the water level comes to about 2cm below the top (it should be about a litre, but you may need more – it depends if you want a thick chunky soup or a slightly more watery, soup).  Place a lid on and bring to the boil.  Once boiling reduce the heat and simmer for 30 minutes.  At this point the chicken should be cooked, so remove from the pan and place on a chopping board.  You need to cool the chicken down, so that you can shred it.  If you do this whilst it is still hot you will have very sore hands!

The pearl barley should now have softened a little, so pour into a sieve and then rinse until the water runs clear.  This will mean you have removed some of the starch, which is fine.  Add this to the soup and again return the soup to the boil.  Dice the potatoes (with the skins on for extra fibre) and then add to the pan.  You need to cook this until the pearl barley is soft… it’s a little like cooking rice.  If you don’t cook it through it has a hard centre which tastes bitty and unpleasant.  It will take about 20 to 30 minutes for the pearl barley to soften, so once boiling, reduce to a simmer and continue to cook.

Once the chicken is cooled, remove the skin and discard, then shred using a fork (or your fingers… after all they were they best tools we were born with) and then add this back into the soup.  Discard the bones and continue to cook the soup until all the vegetables etc. are soft.  I would add my pepper with about 5 – 10 minutes of the cooking time left and then taste to ensure I have added enough.

This soup should not be blended to a smooth consistency – which is why it is important to dice the vegetables nice and small.  Then serve… use a nice bowl to make it look a little prettier and if you wish serve with some nice chunky brown bread.  YUM!

20130628-070337.jpg

The finished soup! I know it does not look that appetising, but that is because everything (the pearl barley) has sunk to the bottom and is all I could photograph was the watery soup… believe me it TASTES AMAZING!

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