Back of the Fridge Soup

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There is a common theme to many of the recipes I create, that is to reduce waste. This is for good reason when 8 – 10% of greenhouse gas emissions come from waste food. This may not sound much but when 1.3 billion tonnes of food is wasted globally a year, it amounts to a lot. So my reckoning is, if we all do a little bit where we can, cherish that food, appreciate the time, energy, water and work that has gone into producing it, then we might just help to slow down climate change (notice the inspirational book from Hugh Fearnley-Whittingstall!)

So this recipe is what I call ‘Back of the Fridge Soup’ as it does use up what you have. So if you don’t have the vegetables and tins I’ve used here, use what you have. Just make the veg content up to 1.2kg, use a tin of chickpeas, cannellini beans, kidney beans or even baked beans! The tomato sauce will add an extra depth of flavour!

I added a roasted red pepper as it is what I had left over and I wanted to add a splash of colour. Feel free to omit it or use a fresh red pepper added at the same time as the courgettes.

Give it a try!

BACK OF THE FRIDGE SOUP

Joanne Iceton
A soup to warm the soul
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 30 minutes
Course Appetizer, Soup
Servings 8 servings

Ingredients
  

  • 1 tbsp rapeseed oil or use a basic olive or vegetable oil
  • 1 large leek sliced
  • 2 large carrots chopped (don't peel)
  • 4 celery sticks chopped
  • 2 medium parsnips chopped (don't peel)
  • 2 medium courgettes chopped
  • 1.5 litres vegetable stock
  • 1 can butter beans keep the liquid to use as additional stock
  • 1 can pearl barley drained, you can also used a good handful dried (see below) or just leave out
  • 1 roasted red pepper optional

Instructions
 

  • Wash and prepare all of the vegetables
  • Add the oil to a large lidded pan, heat on medium then add the leeks, carrots, celery and parsnips. Cook covered until they start to soften but don't allow to brown. If they do start to turn colour, add a splash of water.
  • Add the vegetable stock, courgettes, beans with the water from the can (this also helps to thicken due to the starch content) and drained pearl barley or dried.
  • Bring to a boil, cover and simmer for 10 mins until all veg is cooked then stir through the red pepper (optional). If using dried barley, you will need to simmer for about 30 mins to cook them
  • Serve with crusty bread warmed in the oven.
Keyword soup, vegetables

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Nutritional Benefits:

This soup contains six different vegetables (pulses like butter beans are classed as one of your five a day) that offer benefits such as being anti-inflammatory, may help to reduce the risk of certain cancers, may help to boost immunity, may help to reduce heart disease, regulates insulin levels, promotes good digestion and much more.