Freekeh and vegetable soup
4
Points®
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 stick(s), finely chopped
Garlic
2 clove(s), crushed
Fresh rosemary
2 tsp, chopped
Dry freekeh
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 string 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.
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