In recent years fermented food have become trendy and some regard them as superfoods. Fermented foods are not simply the latest craze, nor a fad. They have been around for...
1 onion, diced
1 leek, white part only, cut in half and chopped
1-2 cloves garlic, finely chopped
2 carrots, diced
2 stalks celery, sliced
2 medium courgettes, quartered and sliced
2-3 handfuls of green beans, chopped in thirds
Bunch of black kale (cavallo nero), stripped from stalks, and chopped roughly
1-2 x 400g tins of chopped tomatoes
1 x 400g tin of organic soybeans
200g of barley
1 litre vegetable stock
2-3 tablespoons extra virgin olive oil
2 bay leaves
Large handful of fresh basil leaves, roughly chopped
Seasoning to taste
Water as needed
- In a large pan, heat olive oil.
- Lightly sauté onions and leek (do not brown), then add garlic, carrots and celery, cook for 2 minutes.
- Add courgette and green beans, cook for another 2 minutes.
- Add kale and stir regularly, until kale is slightly wilted.
- Add barley, stir to combine.
- Add tinned tomatoes, stock, and extra water if necessary, to cover.
- Add bay leaves and soy beans. Bring to a gentle simmer for at least one hour.
- Stir in fresh basil. Taste and season if required.
- Serve with fresh bread