ANCIENT GRAINS SOUP (Makes 1ltr/13/4 pints).
THE ancient grains amaranth, freekeh, and quinoa bring a robust texture and earthy flavour to this rich tomato soup. With a savoury mix of vegetables, it's nutritious and satisfying. Serve hot.
Serving size: 500ml (16fl oz) ? Storage: Refrigerated 5 days, frozen 8 weeks INGREDIENTS 3/4tbsp olive oil 75g (21/2oz) onion, diced 50g (13/4oz) celery, diced 75g (21/2oz) carrot, peeled and diced 2tsp garlic, crushed (about 2 cloves) 400g can chopped tomatoes 60g (2oz) amaranth, cooked 45g (11/2oz) freekeh, cooked 45g (11/2oz) quinoa, cooked 400ml (14fl oz) water 1tsp parsley, chopped 1/4tsp salt 1/4tsp pepper METHOD 1. In a medium casserole pan, heat olive oil over medium heat for two minutes.
Add onion, celery, carrot, and garlic, and cook until onion is translucent, about five minutes.
2. Add tomatoes (with juices), amaranth, freekeh, quinoa, and water.
Increase heat and bring to the boil, and then reduce heat and simmer for 15 minutes. Remove from heat.
3. Transfer contents of pot to blender and add parsley. Puree until well combined.
Season with salt and pepper NUTRITION PER SERVING Calories: 220 Total fat: 7g Cholesterol: 0mg Sodium: 692mg Carbohydrate: 34g Dietary fibre: 6g Sugars: 9g Protein: 6g