Pulses and grains soup

Ingredients

• 180 gmixed grains (pearl barley and spelt)
• 180 gmixed pulses (borlotti beans, cannellini beans, chickpeas and lentils)
• 1onion
• 1celery stalk
• 1carrot
• 1potato
• 100 gPachino cherry tomatoes
• as neededvegetable stock (including stock made from a stock cube)
• to tasterosemary
• to tastesage
• to tasteextra-virgin olive oil
• to tastesalt
• to tasteblack pepper
• a pinchbicarbonate of soda

Instructions

1. 1

   Rinse the grains

   The evening before cooking, rinse the grains several times to remove any impurities.

2. 2

   Soak overnight

   Cover the grains with cold water to soak. Rinse the pulses, then cover them with cold water and add a pinch of bicarbonate of soda. Leave both to rehydrate for the same length of time. The next day, drain the grains and pulses.

3. 3

   Prepare the vegetables

   Peel, rinse and dice the potato. Rinse and chop the tomatoes. Trim, rinse and finely chop the onion, celery and carrot.

4. 4

   Soften the vegetables

   Warm a few tablespoons of oil in a heavy-based saucepan and cook the chopped vegetables until softened and lightly browned. Add the pulses and tomatoes, then let them cook together for 1–2 minutes.

5. 5

   Add grains and stock

   Stir in the grains and pour in enough vegetable stock to cover the grains and pulses. Bring to the boil over a medium heat.

6. 6

   Season the soup

   Season with salt and add finely chopped sage and rosemary.

7. 7

   Simmer the soup

   Cover the saucepan and turn the heat down. Simmer gently for about 30 minutes, stirring from time to time.

8. 8

   Add the potato

   Add the potato and cook for another 30 minutes, adding more hot stock if needed.

9. 9

   Check the cooking

   Taste the soup and continue cooking if necessary, adding more hot stock as needed.

10. 10

    Finish and serve

    When everything is cooked, ladle the soup into bowls. Drizzle with a little oil, add freshly ground black pepper and serve hot.

What is pulses and grains soup?

This is a rustic Italian soup built around grains and pulses, ingredients that are often combined in filling country-style dishes. The mixture here includes pearl barley, spelt, beans, chickpeas and lentils, cooked with vegetables and herbs.

The method gives the pulses and grains time to soften before adding the potato, which helps keep the soup varied in texture. A final drizzle of olive oil and freshly ground pepper brings the bowls together.

Nutrition and macros by portion

The nutrition label shows one serving as written: 425 calories, 19g protein, 72g carbs, 10g fat.

Most of the carbohydrates and fibre come from the grains, pulses and potato; the pulses also provide much of the protein. Olive oil supplies most of the fat, while the vegetables contribute smaller amounts of carbohydrate. Serve with a generous portion of vegetables or salad to round out the meal.

Why soak the grains and pulses?

Overnight soaking is part of this recipe’s preparation: rinse the grains well, then soak them separately from the rinsed pulses. Drain both the next day before starting the soup.

The recipe adds a pinch of bicarbonate of soda to the pulse soaking water. Keep the soaking time the same for both mixtures, as directed.

Build the vegetable base

Chopped onion, celery and carrot: let them soften and brown lightly in the oil in a heavy-based pan. This is the first cooking stage, so give the vegetables a stir rather than letting them catch.

Tomatoes and pulses: add these after the vegetables and let them cook together for 1–2 minutes before adding the grains and stock.

Keep the simmer gentle

Once the stock reaches a boil, cover the pan and lower the heat for the first 30-minute simmer. Stir occasionally so the mixture cooks evenly.

After adding the diced potato, cook for another 30 minutes. The recipe advises tasting and continuing the cooking if needed, with extra hot stock whenever the soup needs it.

Adjust the texture

Stock level: start by covering the grains and pulses, then add more hot stock during cooking if the soup becomes too thick. Adding it hot helps maintain the simmer.

Doneness: taste the grains, pulses and potato towards the end. Continue cooking if they need more time, and adjust the amount of stock to suit the consistency you prefer.

Herbs and serving

Freshly chopped sage and rosemary season the soup during cooking. Add them with the salt, as directed, so their flavour infuses the broth.

Serve the soup hot with a drizzle of extra-virgin olive oil and freshly ground black pepper. Bread makes a simple accompaniment, while a crisp salad can add contrast to the hearty bowl.

Recipe notes & tips

• Soak the grains and pulses the night before, keeping them in separate bowls.
• Use a heavy-based saucepan to help the vegetables and soup cook evenly.
• Chop the onion, celery and carrot finely so they soften into the soup.
• Keep extra vegetable stock hot so you can loosen the soup without interrupting its simmer.
• Taste the grains, pulses and potato near the end to check that they are tender.
• Add the final drizzle of olive oil just before serving.

Variations

• Use different grains: Keep the total amount at 180 g and choose a mixed grain combination that suits the cooking time.
• Change the pulses: Use another mix of beans, chickpeas and lentils while keeping the total at 180 g.
• Add leafy greens: Stir chopped greens into the soup near the end and cook until tender.
• Bring out the tomato: Add a little more chopped tomato, adjusting the stock if the soup needs thinning.
• Make it herbier: Add extra sage or rosemary to taste.

Common mistakes to avoid

• Skipping the rinse: Rinse the grains repeatedly before soaking, as the method directs.
• Crowding the soak: Keep grains and pulses in separate bowls so each can be drained separately.
• Letting the base catch: Stir the chopped vegetables as they soften in the oil.
• Boiling too hard: Lower the heat after the stock comes to a boil and simmer with the lid on.
• Adding cold stock: Warm extra stock before pouring it into the simmering soup.
• Serving before tasting: Check the tenderness and seasoning, and continue cooking if needed.

How to store

Cool leftovers promptly and refrigerate in a covered container for up to 3 days. Reheat gently in a saucepan until steaming hot, adding a little water or stock if the soup has thickened.

Frequently asked questions