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Prep 15 minCook 45 minServes 4
Ingredients
Why metric?
Metric avoids regional spoon ambiguity. US uses 5 mL tsp, 15 mL tbsp and 240 mL cup. Small masses stay in grams unless a verified recipe conversion exists. More on measurements
200 g pearl barley (dry), rinsed
500 g mushrooms, sliced
250 g carrot, diced
2 celery sticks, diced (100 g)
1 large onion, chopped (200 g)
3 garlic cloves, chopped (15 g)
1.2 litres reduced-salt vegetable stock (1200 g)
35 ml extra-virgin olive oil (32 g)
3 g dried thyme
15 g flat-leaf parsley, chopped
0.5 g iodised table salt, plus more at the table
Ground black pepper, to taste
Method
Warm half the oil in a large pan over high heat and cook the mushrooms without stirring for 3 minutes, then toss and cook 8 minutes more. They release their water first and only brown once it has gone; that browning is the whole flavour of the soup. Lift them out.
Add the rest of the oil with the onion, carrot and celery and cook 10 minutes over medium heat, then the garlic and thyme for a minute.
Return the mushrooms, add the barley, stock and salt and simmer 35-40 minutes, until the grains have split and the soup has thickened.
Stir the parsley through and grind pepper over.
Tomorrow
Thickens overnight; loosen with stock or water.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
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Trade-offs
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Trade-offs
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Barley and Mushroom Soup
Serves 4 · Prep 15 min · Cook 45 min
Mushrooms browned properly and simmered with barley until the soup thickens on its own. No cream anywhere near it.
Ingredients
200 g pearl barley (dry), rinsed
500 g mushrooms, sliced
250 g carrot, diced
2 celery sticks, diced (100 g)
1 large onion, chopped (200 g)
3 garlic cloves, chopped (15 g)
1.2 litres reduced-salt vegetable stock (1200 g)
35 ml extra-virgin olive oil (32 g)
3 g dried thyme
15 g flat-leaf parsley, chopped
0.5 g iodised table salt, plus more at the table
Ground black pepper, to taste
Approximate per serving
1415 kJ / 338.3 kcal · protein 9.9 g · carbohydrate 40.6 g · fibre 12.9 g · fat 11.3 g · sodium 849.2 mg
Method
Warm half the oil in a large pan over high heat and cook the mushrooms without stirring for 3 minutes, then toss and cook 8 minutes more. They release their water first and only brown once it has gone; that browning is the whole flavour of the soup. Lift them out.
Add the rest of the oil with the onion, carrot and celery and cook 10 minutes over medium heat, then the garlic and thyme for a minute.
Return the mushrooms, add the barley, stock and salt and simmer 35-40 minutes, until the grains have split and the soup has thickened.
Stir the parsley through and grind pepper over.
Tomorrow
Thickens overnight; loosen with stock or water.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
Mediterranean-style everyday cooking with less added sugar and fewer sweetened drinks, which is where current MASLD guidance points. Whether your liver has changed is a clinical question: diagnosis, fibrosis staging and medicines stay with your team.
