Chicken and Barley Soup with Greens

• 2 tbspolive oil
• 1onion, finely chopped
• 3leeks, sliced and washed
• 4carrots, diced
• 3celery sticks, diced
• 4garlic cloves, crushed
• 1 tbspthyme leaves (or 1 tsp dried thyme)
• 2bay leaves
• 1.2kgbone-in chicken thighs (about 8), skin removed
• 250gpearl barley, rinsed
• 2.5litres chicken stock
• 200gkale, tough stalks removed, leaves shredded
• 30gflat-leaf parsley, chopped
• 1lemon, juiced
• fine salt
• black pepper
• 8thick slices crusty bread or sourdough, about 50g each

Method

1. 1Heat the olive oil in your largest saucepan over a medium heat. Add the onion, leeks, carrots and celery with a teaspoon of salt and cook for 10 minutes until soft and the leeks are silky, without taking on colour.
2. 2Stir in the garlic and thyme for 1 minute until you can smell them. Add the chicken, pearl barley, bay leaves and stock. Bring to the boil, skim off any grey foam, then simmer with the lid half on for 40 minutes until the barley is tender with a slight chew and the chicken pulls away from the bone.
3. 3Lift the chicken onto a board, shred the meat with two forks and discard the bones. Check it is steaming hot throughout with no pink remaining, then return the meat to the pan.
4. 4Add the kale and simmer for 5 minutes until wilted and tender but still green. Stir in the parsley, lemon juice and plenty of pepper. Taste; barley drinks salt, so it will need more than you expect.
5. 5Ladle tonight's portions into deep bowls and serve with the bread.
6. 6Cool the rest within 2 hours and freeze in portions for up to 3 months. The barley absorbs more liquid on reheating, so defrost overnight in the fridge and reheat on the hob with a good splash of water or stock until piping hot.

Per serving

kcal

528

protein

42.8g

fibre

12.2g

carbs

63.3g

fat

12.1g