Zutaten für Spicy Grain Soup
- Pearl Barley
- 6 cups water (plus extra for rice and bulgur)
- Short Grain Brown Rice
- ½ cup bulgur
- Light Olive Oil
- Ancho Chilies
- 1 medium onion, chopped
- Garlic Cloves
- Low Sodium Chicken Broth
- Diced Tomatoes
- Fresh Cilantro Stems
- Fresh Cilantro
- Ground Allspice
- Kosher Salt
- Fresh Ground Black Pepper
- Shiitake Mushroom
- 1 (15-ounce) can black beans, rinsed and drained
- 1 medium carrot, diced
- 1 medium zucchini, diced
- 1 medium parsnip, diced
- ¼ cup pumpkin seeds
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Zubereitung von Spicy Grain Soup
- Combine 1 cup pearl barley and 4 cups water in a medium saucepan. Bring to a boil, then reduce heat, cover, and simmer until tender (approximately 35 minutes). Drain.
- In a separate medium saucepan, combine 1 cup brown rice and 2 cups water. Bring to a boil, reduce heat, cover, and simmer until tender (approximately 35 minutes). Drain.
- In a medium bowl, combine ½ cup bulgur and 1 cup hot water. Cover and let stand until water is absorbed (approximately 10 minutes).
- While grains cook, heat 2 tablespoons olive oil in a large, heavy pot over medium-high heat. Add 2 serrano chiles, finely chopped, 1 medium onion, chopped, and 2 cloves garlic, minced. Cook, stirring occasionally, until onion is lightly browned (about 5 minutes).
- Add 6 cups vegetable broth, 1 (28-ounce) can crushed tomatoes, ½ cup chopped cilantro sprigs, and 1 teaspoon allspice to the pot. Season with 1 tablespoon salt and a pinch of black pepper.
- Bring to a boil, then reduce heat, cover, and simmer for 45 minutes.
- Let the soup cool slightly, then carefully puree it using an immersion blender or a regular blender (in batches if necessary). Return the pureed soup to the pot.
- Add 1 cup sliced mushrooms, 1 (15-ounce) can black beans, rinsed and drained, 1 medium carrot, diced, 1 medium zucchini, diced, and 1 medium parsnip, diced, to the soup.
- Bring to a boil, then reduce heat, cover, and simmer for 20 minutes.
- Stir in the cooked barley, brown rice, and bulgur. Season with salt and pepper to taste.
- Ladle the soup into bowls. Garnish with ¼ cup pumpkin seeds and 2 tablespoons chopped fresh cilantro. Serve warm.
Nutrition Information (Approximate per serving)
Sodium
3 g
Sugar
15g
Fat
8g
Carbs
16g
