Make-and-Freeze: Roasted Capsicum Soup with Kale, Barley & White Beans
Prep time
Cook time
Total time
Recipe type: Mains, Soup, Legumes, Wholegrains.
Cuisine: Egg-free, Nut-free, Soy-free, Wheat-free, Vegetarian. Vegan depending on ingredient choice.
Serves: 10
  • 1 tbsp ghee (or coconut oil for Vegan)
  • 3 medium brown onions, diced
  • 4 large cloves garlic, finely minced
  • 3 400g cans organic peeled tomatoes
  • 1kg jar roasted capsicum, drained
  • 6 cups beef stock (or vegetable stock for Vegan)
  • 4 cups loosely torn Tuscan kale, stems removed
  • 2 tsp dried thyme
  • 1 tsp dried oregano
  • 1 tsp dried rosemary
  • 1 tsp chilli powder
  • ½ tsp black pepper
  • 3 bay leaves
  • ½ cup pearl barley, rinsed
  • 2 400g cans organic cannellini beans, drained and rinsed
  1. Heat ghee or oil in a large stock pot over medium-high heat, then saute onions until translucent. Add garlic and saute until softened and fragrant.
  2. Add canned tomatoes, drained roasted capsicum, stock, kale, herbs and spices and bring mixture to a boil, then reduce heat and simmer for 10 minutes or until kale is wilted.
  3. Remove bay leaves and using a immersion blender, roughly puree soup to break up large pieces of vegetables but still keep texture. Add pearled barley and simmer, covered for 40 minutes or until barley is tender. At 10 minutes before end of cooking time, add cannellini beans.
  4. Taste and adjust seasonings, serve with sourdough bread.
Recipe by @OmNomAlly at