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Sweet pumpkin and black Tuscan kale come together into a delicious, comforting soup.
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Nourish your body with a bowl of this chunky stew packed with plant-based proteins, fibres, and powerful antioxidants.
Health
Time
30mCost
448 kcal
The nutrients information on this page refers to a 2000 Kcal daily intake diet.
Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal.
4
Heat the oil in a pot, add chopped onions and crushed garlic, and tip in the spices. Then, sizzle all until fragrant.
| Extra Virgin Olive Oil | 2tbsp |
|---|---|
| Red Onions | 1 |
| Garlic Cloves | 2 |
| Chilli Flakes | 1tsp |
| Turmeric | 1tsp |
| Cinnamon | 0.5tsp |
| Cumin Seeds | 1tsp |
| Pumpkin | 700g |
| Canned Brown Chickpeas | 400g |
| Pearl Barley | 180g |
| Tuscan Black Kale (Cavolo Nero) | 120g |
| Peanuts | 40g |
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Next, add diced pumpkin and chickpeas and cover with water. Bring to a boil and simmer for 15 minutes.
| Extra Virgin Olive Oil | 2tbsp |
|---|---|
| Red Onions | 1 |
| Garlic Cloves | 2 |
| Chilli Flakes | 1tsp |
| Turmeric | 1tsp |
| Cinnamon | 0.5tsp |
| Cumin Seeds | 1tsp |
| Pumpkin | 700g |
| Canned Brown Chickpeas | 400g |
| Pearl Barley | 180g |
| Tuscan Black Kale (Cavolo Nero) | 120g |
| Peanuts | 40g |
Meanwhile, add the barley to a clean pot, cover with water, and simmer for 15 minutes. Then, drain it and set aside.
| Extra Virgin Olive Oil | 2tbsp |
|---|---|
| Red Onions | 1 |
| Garlic Cloves | 2 |
| Chilli Flakes | 1tsp |
| Turmeric | 1tsp |
| Cinnamon | 0.5tsp |
| Cumin Seeds | 1tsp |
| Pumpkin | 700g |
| Canned Brown Chickpeas | 400g |
| Pearl Barley | 180g |
| Tuscan Black Kale (Cavolo Nero) | 120g |
| Peanuts | 40g |
Next, add shredded kale and barley to the pumpkin stew and cook for 5 more minutes.
| Extra Virgin Olive Oil | 2tbsp |
|---|---|
| Red Onions | 1 |
| Garlic Cloves | 2 |
| Chilli Flakes | 1tsp |
| Turmeric | 1tsp |
| Cinnamon | 0.5tsp |
| Cumin Seeds | 1tsp |
| Pumpkin | 700g |
| Canned Brown Chickpeas | 400g |
| Pearl Barley | 180g |
| Tuscan Black Kale (Cavolo Nero) | 120g |
| Peanuts | 40g |
Finally, roast the peanuts for 5 minutes at 190°C (375°F). Divide the soup among bowls and top with nuts and a sprinkle of chilli flakes.
| Extra Virgin Olive Oil | 2tbsp |
|---|---|
| Red Onions | 1 |
| Garlic Cloves | 2 |
| Chilli Flakes | 1tsp |
| Turmeric | 1tsp |
| Cinnamon | 0.5tsp |
| Cumin Seeds | 1tsp |
| Pumpkin | 700g |
| Canned Brown Chickpeas | 400g |
| Pearl Barley | 180g |
| Tuscan Black Kale (Cavolo Nero) | 120g |
| Peanuts | 40g |
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