This sustaining and nurturing broth makes a nutritious meal. You could top the broth with grated strong Cheddar, if you like.
SERVES 4 PREPARATION 15 minutes COOKING 45 minutes
100g/3½oz/½ cup pearl barley, rinsed
1 tbsp olive oil
2 onions, sliced
2 celery sticks, sliced
2 large carrots, peeled, halved lengthways and sliced
2 turnips, peeled and cubed
1.2 litres/44fl oz/5 cups low-salt vegetable or chicken bouillon
2 bay leaves
1 bouquet garni
2 rosemary sprigs
150g/5½oz cavolo nero, tough stalks removed and leaves shredded
300g/10½oz thickly cut good-quality ham, diced
salt and freshly ground black pepper
1 Put the pearl barley in a saucepan, cover with water and bring to the boil, then reduce the heat and simmer, covered, for 25 minutes until the pearl barley is soft but not quite cooked.
2 Meanwhile, heat the oil in a large saucepan and sauté the onions, half-covered, for 5 minutes, then add the celery, carrots and turnips. Sauté the vegetables for 5 minutes, then add the bouillon, bay leaves, bouquet garni and rosemary. Bring to the boil, then reduce the heat and simmer for 10 minutes.
3 Drain the pearl barley and add it to the broth with the ham. Simmer, half-covered, for 15 minutes, then add the cavolo nero and cook for a further 5 minutes until it is tender.
4 Season to taste and remove the bay leaves, bouquet garni and rosemary before serving.
Can be stored in an airtight container in the refrigerator for up to 3 days.
Pearl barley is a much underrated grain that provides many nutritional benefits. Alongside cholesterol-lowering fibre, barley provides vitamin B3 (niacin), which has been found to protect against atherosclerosis, the furring up of the arteries.
Food Facts per Portion
Calories 270kcal • Total Carbs 34.7g • total sugar 5.7g • added sugar 0g