Monday, 14 January 2013

Moroccan Tomato & Pearl Barley Soup

This cold weather makes me think about spices and so the soups of Morocco came to mind.  I did a bit of research on the internet, took a bit from each reputedly traditional Moroccan recipe, and came up with this.  Mainly because it was relatively quick, filling, and low calorie.  A kind of Moroccan minestrone.

Serves 3-4
1 medium onion, finely chopped
1 large garlic clove, minced
1 tbsp olive oil
1 medium carrot
1 stick of celery
1 tin of chopped tomatoes
2 tin of recently boiled water
2 chicken or vegetable stock cube
80g pearl barley (a can of haricot or cannellini beans could be used instead)
1 tsp oregano
1 tsp cumin seeds (I like the 'pop' of whole cumin seeds in a dish but you could you use ground instead)
1 tsp ground coriander (optional)
1 tsp harissa (optional)
Salt & pepper to taste

Fry the onion and garlic in the olive oil whilst you finely dice the carrot and celery.  Add these when they are diced. Sweat over a medium low heat with the lid on for a few minutes, then add the tomatoes, water, pearl barley or beans, crumbled stock cube, oregano, cumin, and coriander if using.

Bring to the boil and simmer gently for about 1 hour or until the pearl barley is soft.  Add the harissa right at the end and a little at a time if you are unfamiliar with it's heat!

One medium sized steaming bowl of this is about 125 cals.

NB This soup will get thicker the longer it is kept. If refrigerated overnight you will probably need to add a little more water to thin the soup as you reheat it.

No comments:

Post a Comment