This lamb and barley soup is a low-fat, high-fibre lunch or dinner. Cooked in just one pot, there’s very little clean-up too!
Ingredients
- 750g lamb neck chops, trimmed
- 3 cups Massel chicken style liquid stock
- 3/4 cup pearl barley, rinsed
- 400g can diced tomatoes
- 2 sprigs fresh thyme
- 1 medium leek, trimmed, thinly sliced
- 2 small carrots, cut into 1cm pieces
- 2 celery stalks, cut into 1cm pieces
- 2 medium desiree potatoes, peeled, cut into 1cm pieces
- 3/4 cup chopped fresh flat-leaf parsley leaves, plus extra to serve
Method
- Step 1Place lamb, stock, barley, tomatoes, thyme and 5 cups water in a large saucepan over medium-high heat. Bring to the boil. Reduce heat to low. Simmer, covered, for 1 hour, skimming any fat from surface if necessary.
- Step 2Add leek, carrot, celery and potato. Simmer, covered, for 25 to 30 minutes or until vegetables are tender. Remove from heat.
- Step 3Using tongs or a slotted spoon, remove lamb and set aside for 10 minutes or until cool enough to handle. Remove and discard bones. Roughly shred lamb.
- Step 4Return lamb to soup. Season with salt and pepper. Simmer for 5 minutes or until heated through (see note). Stir in parsley. Serve topped with extra parsley.
- High fibre
- Low fat
- Lower gi
Nutrition
1861 kj
Energy
13.8g
Fat Total
5.9g
Saturated Fat
10.4g
Fibre
33.6g
Protein
86mg
Cholesterol
1053mg
Sodium
42g
Carbs (total)
All nutrition values are per serve
Notes
This soup can be made ahead and frozen in an airtight container for up to 3 months. Thaw in the fridge overnight.
- Author: Cathie Lonnie
- Image credit: Craig Wall
- Publication: Super Food Ideas
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