PORK, BARLEY, BEAN AND SWEET POTATO SOUP
PREP TIME: 20 MINS
COOK TIME: 2 HOURS 30 MINS (ON HIGH)
SERVES 6 (AS A MAIN)
750ml (3 cups) salt-reduced
chicken stock
420g can no-added-salt
chopped tomatoes
300g orange sweet potato, cut into bite-size pieces
220g (1 cup) pearl barley 1 leek, halved, chopped 2 stalks celery, chopped 4 cloves garlic, crushed Pinch chilli flakes
2 cups coarsely chopped
green cabbage 2 cups coarsely chopped
silverbeet or kale
400g can pinto beans, rinsed
and drained
250g shredded cooked pork
shoulder (see Cook’s Tip) 3 Tbsp fresh lemon juice
1/3 cup chopped basil
1 Put the stock, tomatoes, sweet potato, barley, leek, celery, garlic and chilli flakes in a slow cooker. Cover and cook on high for 2 hours or until the pearl barley is tender but still chewy.
2 Add cabbage, silverbeet, beans and pork to the slow cooker. Cover and cook for a further 30 minutes or until greens are tender. Stir in lemon juice. Serve topped with basil.
COOK’S TIP
Use leftover roast pork in this recipe.
NUTRITION INFO
PER SERVE 1310kJ, protein 20g, total fat 5g (sat. fat 1g), carbs 43g, fibre 13g, sodium 568mg
• Carb exchanges 3• GI estimate low