• 1½ tbsp olive or rapeseed oil
  • 1 onion, finely chopped
  • 2 carrots, finely chopped
  • 2 celery sticks, finely chopped
  • 1 garlic clove, sliced
  • 2-3 thyme sprigs
  • 50g pearl barley
  • 1½ litres hot beef stock, made using 1 beef stock cube (or homemade)
  • 50g short-grain brown rice
  • 50g green lentils
  • 6 cavolo nero leaves, chopped
  • 100g sprouting broccoli, chopped
  • 400g minute steak
  • ¼ tsp cayenne pepper
  • 10g chopped fresh parsley


  1. 1

    Heat the oil in a large saucepan and add the onion, carrots, celery and 2 tbsp cold water. Stir together and sauté for 10 minutes until the vegetables start to soften and turn golden. Stir in the garlic and thyme and cook for 1 minute, then add the barley, followed by the stock. Season well. Put a lid on the pan and bring to the boil. Simmer for 30 minutes.

  2. 2

    Stir in the rice and lentils and continue to simmer for 20 minutes, then stir in the cavolo nero and broccoli and cook for a further 5 minutes. Fish out the spriggy parts of the thyme – by this stage the leaves will have come away from them and flavoured the soup.

  3. 3

    Cut the minute steak into thin strips, toss with the cayenne pepper and season well. Drop the strips into the soup and nudge them under the surface so they poach in the hot liquor for a minute or so, and cook until the meat is just tender. Stir in the parsley and serve. 

Nutritional Details

Each serving provides
  • Energy 1980kj 473kcal 24%
  • Fat 19.3g 28%
  • Saturates 6.7g 34%
  • Sugars 9.4g 10%
  • Salt 1.2g 20%

% of the Reference Intakes

Typical values per 100g: Energy 348kj/83kcal

Each serving provides

34.7g carbohydrate 8.7g fibre 35.9g protein

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