Chickpea, Barley and Kale Soup

As many know, I am a registered dietitian at Anchored Nutrition Therapy and see a lot of folks with IBS (Irritable Bowel Syndrome) and have an interest in gut health and how to eat more fiber for overall health and to support a diverse Microbiome. This soup ticks those boxes with lots of flavors, vegetables, whole grains, and fiber. 

Kale, barley and chickpea soup

Ingredients

• A bunch of de stemmed kale
• A carton of vegetable stock
• A can of chick peas 
• A handful of chopped spinach 
• 2 carrots chopped 
• A cup or partly cooked barley 
• 1/4 teaspoon cumin, 1/4 teaspoon chipotle pepper, a 1/4 teaspoon Italian herbs, salt to taste
• Optional a rasher of smoky bacon
• 1/2 a chopped red onion 
• 3 cloves of chopped garlic 

Method 

1. Sauté onions, garlic, bacon, kale and spinach until soft about 7-10 min add spices and carrot

2. Then add chickpeas, stock and barley 3. Simmer for 20 min

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