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Sunday Supper: Slimming Kale & Barley Soup


By: Candice Kumai

Kale, Barley, Leeks and Walnuts are the stars of this ultra slimming soup. Enjoy one big pot at supper for the perfect soulful Sunday! Feel free to swap the barley for quinoa or add some leftover chicken/tempeh bites for an extra protein boost! xx Candice

FWB: Barley, kale

Makes 6 to 8 servings

1 cup pearl barley

1⁄2 cup walnut pieces

2 tablespoons extra virgin olive oil

1 yellow onion chopped

2 carrots, peeled and finely chopped

2 celery stalks, finely chopped

1 leek, white and light green part only, cleaned and chopped

2 thyme sprigs

6 cups chicken stock (or veggie stock)

2 cups finely chopped kale 1 teaspoon sea salt, or to taste

1 Cook the barley according to package directions, until the grains are tender and the water has evaporated. Reserve.

2 In a small skillet, toast the walnuts over medium heat until light golden and fragrant. Cool and reserve.

3 In a deep stockpot, heat the olive oil over medium heat. Sauté the onion until light golden and fragrant. Add the carrots, celery, leek, and thyme sprigs, and sauté until soft and brown at the edges, about 12 minutes. Note: If the vegetables begin to stick to the pot, add chicken stock 2 tablespoons at a time and scrape the browned bits up from the bottom.

4 Add the chicken stock and bring the soup to a simmer, cook for a nice slow 20-30 minutes. 5 Add the kale and cook until wilted, about 10 minutes. 6 Stir in the cooked barley and walnuts. Finish with the sea salt. Enjoy! xx ck

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