Farmhouse soup with spinach dumplings
Serves: 6
Time to make: 5 hrs 25 mins
Total cost: $17.81 / $3.80 per serve
(at time of publication)
Ingredients
- 1 tablespoon oil
- 2-3 cloves garlic, chopped
- 3cm piece fresh ginger, grated
- 2 onions, sliced
- ½ cup yellow peas
- ½ cup split green peas
- ½ cup pearl barley
- 3 carrots, sliced
- 2 stalks celery, sliced
- ¼ cup chopped fresh parsley
- 1 bay leaf
- 3 cups chopped root vegetables, eg. parsnips, swedes, potatoes
- 4 cups liquid reduced-salt vegetable stock or liquid no-added-salt chicken stock
- 1 cup water
- Spinach dumplings
- 2 cups self-raising flour
- ½ teaspoon salt
- 25g reduced-fat spread
- 2 tablespoons fresh parsley
- 1 ½ cups spinach, chopped, lightly cooked
- ¾ cup skim milk
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Instructions
1 Preheat slow cooker and turn to low. Heat oil in a non-stick pan and cook garlic and ginger for a few minutes. Add onions and cook until softened. Place in a slow cooker.
2 Add peas and barley and remaining vegetables with stock and water. Cook for 4-5 hours.
3 Meanwhile, prepare dumplings. Sieve flour and salt into a bowl. Rub in spread. Add parsley and spinach. Make a well in the centre and pour in milk. Mix to a soft dough. Form into 12 balls. Cook at 180°C in oven for 10 minutes. Drop into soup for a final 20 minutes of cooking.
4 Serve with chopped fresh parsley.
HFG tip
The dumplings can be made up and even cooked in the oven the day before making the soup.
Nutrition Info (per serve)
-
Calories 459cal
-
Kilojoules 1920kJ
-
Protein 19g
-
Total fat 7g
-
–Saturated fat 1g
-
Carbohydrates 90g
-
–Sugars 11g
-
Dietary fibre 11g
-
Sodium 430mg
-
Calcium 170mg
-
Iron 5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
