Receita de Sopa Vegetariana Easy Minestrone
Para esta fácil receita vegetariana de sopa de minestrone, incluímos a cevada pérola – um grão de coração que é frequentemente esquecido nas mercearias.
No entanto, é uma excelente fonte de hidratos de carbono e fibras, bem como ajuda no controlo do açúcar no sangue e na melhoria da circulação.
Pearl Barley Minestrone Soup
Minestrone is a chunky vegetable soup that originated in Italy many centuries ago. It usually features a wide variety of seasonal vegetables, as well as beans, pasta, or rice.
Equipment
- Large pot
- Spatula
- Chopping Board
- Knife
- Can opener
Ingredients
- 1 tbsp olive oil
- 1 brown onion peeled, diced
- 4 cloves garlic peeled, minced
- 1 carrot sliced or chopped
- 1 stalk celery
- 1 red pepper seeds removed, chopped
- 1 courgette chopped
- 2 medium potatoes peeled or washed, chopped
- 1 can chopped tomatoes
- ½ can red kidney beans drained and rinsed
- 100 g pearl barley
- 2 l vegetable stock
- 150 ml pickle juice optional
- 3-4 bay leaves
- Salt and pepper to taste
Instructions
- Prep all of your veggies and canned products. Heat the oil in the pot over medium heat.
- Add onion and garlic to the pot. Cook for about 4-5 minutes, stirring regularly. Wait for the onion to start turning translucent.
- Add carrots, pepper, celery and potatoes. Keep cooking for another 5 minutes.
- Add tomatoes, beans, pearl barley, vegetable stock, pickle juice (if using), and bay leaves. Bring your soup to boil and simmer for about 25 minutes.
- Check that potatoes and pearl barley are cooked. Taste your soup and add salt and pepper as needed. Remove bay leaves before serving.
Notes
You can use store-bought vegetable stock or make your own at home. Depending on its salt content, you might not even need to add any extra salt at the end.
Pearl barley contains gluten, so for a gluten-free minestrone, feel free to use brown rice or a small variety of gluten-free pasta.
Nutrition
Calories: 254kcal
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