Freekeh and vegetable soup

7
7
2
SmartPoints value per serving
Total Time
45 min
Prep
15 min
Cook
30 min
Serves
4
Difficulty
Easy
Freekeh (say “free-ka”) is a green wholegrain (usually wheat) that has been toasted and cracked. It makes a good substitute for rice. Find it in the health-food aisle.

Ingredients

olive oil

2 tsp

brown onion

1 large, finely chopped

carrot(s)

2 medium, finely chopped

celery

2 individual, finely chopped

garlic

2 clove(s), crushed

fresh rosemary

2 tsp, chopped

dry freekah

100 g, (½ cup)

Vegetable stock, liquid, salt-reduced

5 cup(s), (1.25L)

orange sweet potato (kumara)

250 g, cut into 1cm pieces

zucchini

1 medium, chopped

green beans

200 g, chopped

fresh flat-leaf parsley

2 tbs, chopped

fresh lemon rind

2 tsp, finely grated

Instructions

  1. Heat oil in a large saucepan over medium heat. Cook onion, carrot and celery, stirring, for 5 minutes or until softened. Add garlic and rosemary and cook, stirring, for 1 minute or until fragrant. Add freekeh and stock and bring to the boil. Reduce heat and simmer, covered, for 5 minutes.
  2. Add sweet potato and cook, covered, for 10 minutes. Add zucchini and beans and cook, covered, for 5 minutes or until vegetables are tender. Season with pepper. Serve sprinkled with parsley and rind.

Notes

TIP: Suitable for leftovers. Store in an airtight container in the fridge for up to 3 days. Or freeze for up to 3 months. Add it: ½ tsp dried chilli flakes with garlic in Step 1. Swap it: Freekeh for quinoa.

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