Amy Riolo: Hi I am Chef Amy Riolo for Harris Teeter. Today we will be making Pearl Barley, Lentil, Chickpea and Artichoke soup.
To get started, we will need-1 tbs. extra virgin olive oil1 yellow onion, chopped1 carrot peeled and chopped2 large garlic cloves, minced2 1/2 tsp. ground coriander6 cups low salt chicken or vegetable broth2/3 cup pearl barley1 141/2 oz. can diced tomatoes in juice2/3 cup dried lentils1 cup canned chickpeas, drained and rinsed1 can artichoke hearts, drained & rinsedHandful of roasted, unsalted sunflower seeds for garnish.
Handful of roasted, unsalted almonds for garnish.
To begin, we will heat 1 tablespoon extra virgin olive oil in a large non-reactive pot over medium high heat. We will just heat up and coat the bottom of the pan. As soon as that is warm, we can add our one yellow onion chopped and one carrot peeled and chopped.
And we will saut those just until they are golden brown, which take about 10 minutes. We are ready to go onto the next step and that's to add our two large garlic cloves, minced and two and a half teaspoons ground coriander.
When we cook it on the bottom of the pan without any liquid, we are pretty much toasting it. And that toasted flavor really helps to round out the taste. We can go ahead and add in our 2/3rd cups dried lentils.
You could definitely use red lentils if you wanted, and then I am going to add in it my 2/3rd cups pearl barley. And then we will add in our 14 and a half ounce canned dice tomatoes and juice.
Now we are going to add in our 6 cups low sodium vegetable stock, you could also use chicken stock if you wanted, whatever you had on hand or you could even use water in a bouillon cube.
Then I am going to add a little bit of salt and pepper. We will bring that up to a boil and then we will turn it down to a simmer. Cover the pot and let them simmer for about 15-25 minutes.
Our pearl barley has just cooked and our lentils have really plumped up. Next, we will add our one cup canned chickpeas and artichokes to the soup and simmer for an additional five minutes.
This soup is nice and thick now and ready. This is exactly what we want. And I have just garnished it with some unsalted sunflower seeds, add some chopped up roasted almonds for a little bit of texture. So we will taste it and see how it turned out. You can see it's a nice thick soup.
It tastes really good, it has a lot of rich flavors, it's a very fall and wintery kind of soup, it's very hardy. And even though it's a vegetarian dish, it's very satisfying. So I hope that you enjoy making this soup.