Butternut barley stew with cavolo nero

Butternut barley stew with cavolo nero

By
From
Superfoods
Serves
4

Every now and again, you need some warming, comforting food. Unfortunately, ‘comfort’ food isn’t always very healthy or nutritious! So, I’ve created my own comforting stew that’s full of good stuff, making you feel nourished both inside and out.

Ingredients

Quantity Ingredient
1 tablespoon coconut oil
1 onion, finely chopped
2 small red chillies, deseeded and chopped
2 garlic cloves, crushed
1 teaspoon ground cumin
200g pearl barley
1 butternut squash, peeled and cut into chunks
1 litre vegetable stock
1 x 400g tin cannellini beans, drained and rinsed
2 large handfuls cavolo nero, torn into small pieces
small handful fresh flat-leaf parsley, chopped
sea salt
freshly ground black pepper

Method

  1. Heat the coconut oil in a large frying pan over a medium heat and fry the onion for 5–7 minutes until soft. Add the red chillies, garlic and cumin and fry for another 1–2 minutes.
  2. Add the pearl barley, butternut squash and the vegetable stock. Bring to the boil, then reduce the heat to low and simmer for about 45 minutes. Add the cannellini beans and cavolo nero for the last 5 minutes, making sure the cavolo nero is soft before you serve.
  3. Serve in soup bowls and top with the chopped parsley and some salt and black pepper.

Note

  • Cavolo Nero, also knows as Tuscan black kale, is among the most antioxidant-rich foods on Earth.
Tags:
healthy
superfoods
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