- 1 medium size organic leek (about one cup, chopped)*
- 1 tbsp HGH free, organic butter or margarine (can also substitute olive or other vegetable oil)
- ¼ cup organic barley flakes or pearl barley (flakes are softer, pearl barley is chewier)
- 5 cups water
- ¼ lb (one cup) chopped organic broccoli
- ¼ lb (two cups) chopped organic lacinato kale
- 1- 15 ounce can organic chickpea (garbanzo) beans
- 1 tsp “Better than Bouillon” vegetable base or 1 cube vegetable bouillon (choose one that does not have onion as the first ingredient. If vegetable bouillon is not available, chicken bouillon or stock may be substituted.)
- ½ small organic garlic bulb (or 6 cloves)
- ½ tsp organic, cold-pressed olive oil
Need only a 3 quart saucepan, spoon or ladle, cutting board and knife, measuring cups and spoons and a microwave safe saucer.
While butter is melting on low heat in saucepan, chop off the ends of the leek, leaving only the white and light green tender sections. Slice almost all the way through, lengthwise and clean under the tap. Chop the leek widthwise, in slices about ¼ inch wide (will look like the concentric rings of a tree) *. Sauté in the butter until soft (about 15 minutes).
Add the water, bouillon and the barley to the pan; bring the water to a boil. If using pearl barley, let boil for 3-4 minutes before reducing heat.
While water is coming to a boil, clean and chop the kale and broccoli into small, bite-size pieces. Add to the water and reduce heat to a simmer. Cook until vegetables are tender, about ½ hour, depending on the size of the pieces chopped.
While the soup is simmering, open the can of beans and add to the pot at any point, when convenient.
Make a cut into each clove of garlic. Put on the saucer and drizzle with the olive oil. Heat on med-high in the microwave for one minute. The cloves should pop right out of the skins. Discard the skins and chop the garlic after it has cooled. (You can also roast these in the oven the old-fashioned way, but this is quicker.)
The garlic can then be added to the soup for family members who want garlic and left out for those who don’t. **
*Quick “cheat” method for preparing the leeks. Buy leeks in season when they are less expensive, freeze the slices and just take out what is needed at any given time. This not only reduces the cooking time, as the freezing breaks down the cell walls and makes leeks more tender, but I always have leeks available to start off my soup and make it yummy, no matter which vegetables or beans I’m using. (Note- this recipe can be made in any number of variations, using different beans, vegetables or grains, so it’s fun to buy what’s in season.)
** I know this sounds odd- the best way to make this is with the garlic, but some people I make this for can’t handle garlic (and they call me picky!)
This recipe is high fiber, heart friendlily, vegetarian, low fat, low carbohydrates, includes a number of highly nutritious vegetables and is still a good source of protein. By substituting the butter with margarine or oil, it can be made with zero cholesterol and would be vegan and lactose-free. By removing the barley, or substituting with potatoes, the meal can be easily made gluten-free. With the exception of the butter, which can be substituted, it avoids all of the major food allergens (soy, tree-nut, shellfish). The kale and broccoli are high in minerals, including calcium and iron, so they are especially good for addressing issues such as bone density and anemia. They also contain a number of phyto-chemicals that have been shown to reduce risks of certain cancers, as well as anti-oxidants, such as Vitamin C and beta-carotenes (a pre-cursor to Vitamin A). The leeks and garlic have compounds which have been shown to reduce overall and LDL cholesterol, while raising HDL cholesterol, in addition to preventing certain cancers as well as stabilizing blood sugars. The vegetables also contain a number of the B complex vitamins, which are good for stress management. The fiber in the beans and barley also help regulate blood sugars. Depending on the bouillon used (there are a number of low-salt or salt-free versions), and draining the chickpea can first (adjust by adding more water), this dish can also be made even more low-sodium. Using all organic ingredients helps avoid unnecessary toxins, both for our bodies and for the farmland and adjacent runoff.
When I first became a vegetarian almost twenty years ago, my mom wasn’t quite sure what she could make when I came home for a visit. Now, when I visit my parents, I make the dinners. This soup is hearty enough to satisfy everyone, but is light enough to serve year-round. For a more savory version, substitute a can of lentils for the chickpeas. Note- this is a very inexpensive meal, even when using all organic ingredients. It’s also a great meal to make ahead on the weekends to save in the fridge or freezer.