Scottish Barley Kale Broth
Servings: 6
Calories: 116kcal
This old-fashioned recipe for Scottish Barley Kale Broth is so simple and easy, yet packed with wholesome savoury fresh flavours. A steaming hot bowl of this soup is especially ideal for those days when your feeling under-the-weather. A chunk of your favourite bread, a warm home-baked scone, or a few Scottish oatcakes are the perfect accompaniment.
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Equipment
- large soup pot
Ingredients
- 100 grams pearl barley [washed and drained] [replace with rice for a gluten-free option if preferred]
- 160 grams kale [remove large stalks and tear large pieces up using your hands or slice with a knife]
- 200 grams leek [sliced into thin rings/larger pieces sliced into thin half moons/crescent shapes]
- 1 bay leaf
- 1 teaspoon marmite [yeast extract] [can replace with miso paste if preferred, or Tamari soy sauce is gluten-free required]
- 3 litres vegetable stock [hot] [use a vegan 'beef' flavour stock if available, and use a gluten-free stock if necessary]
Garnish, optional
- 2 tablespoon fresh parsley [or to taste, can replace with a herb of your choice]
- a sprinkle of nutritional yeast flakes or some toasted seeds are also a tasty addition
Instructions
- Add the pearl barley, bay leaf, marmite and hot vegetable stock to a soup pan. Bring to the boil, lower the heat to medium, and cook for 30 minutes,100 grams pearl barley, 1 bay leaf, 1 teaspoon marmite, 3 litres vegetable stock
- Next add the chopped kale and sliced leeks.160 grams kale, 200 grams leek
- Bring back to the boil, and cook for another 10 minutes.
- Remove the bay leaf.
- Season with salt and plenty of black pepper to taste. Sprinkle some fresh parsley over each bowl if liked. [A sprinkle of nutritional yeast flakes is a nice optional addition, as are a sprinkle of toasted seeds.]2 tablespoon fresh parsley
Notes
- Nutritional data is provided for guidance only and is not an exact calculation of your dish as ingredients can vary.
- Store leftover soup for 3 days within a refrigerator, or freeze for 2-3 months.
- Reheat leftover soup until piping hot.
- For gluten-free kale barley broth use a gluten-free stock and replace the barley with a rice of your choice. As marmite [yeast extract] is not gluten-free it can be replaced with a certified gluten-free yeast extract or 2 tablespoons of Tamari soy sauce or liquid coconut aminos.
- Miso paste can also be used to replace the marmite or yeast extract if liked better.
- Kale can be switched out for collard greens, chard, spring greens, turnip greens, cabbage, or your preferred green leaf vegetable.
Nutrition
Calories: 116kcal | Carbohydrates: 26g | Protein: 3g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.1g | Sodium: 2043mg | Potassium: 228mg | Fiber: 4g | Sugar: 6g | Vitamin A: 4395IU | Vitamin C: 31mg | Calcium: 95mg | Iron: 2mg
