Tuesday, November 8, 2022

Chickpea, Barley and Kale Soup

As many know, I am a registered dietitian at Anchored Nutrition Therapy and see a lot of folks with IBS (Irritable Bowel Syndrome) and have an interest in gut health and how to eat more fiber for overall health and to support a diverse Microbiome. This soup ticks those boxes with lots of flavors, vegetables, whole grains, and fiber. 

Kale, barley and chickpea soup


  • A bunch of de stemmed kale
  • A carton of vegetable stock
  • A can of chick peas 
  • A handful of chopped spinach 
  • 2 carrots chopped 
  • A cup or partly cooked barley 
  • 1/4 teaspoon cumin, 1/4 teaspoon chipotle pepper, a 1/4 teaspoon Italian herbs, salt to taste
  • Optional a rasher of smoky bacon
  • 1/2 a chopped red onion 
  • 3 cloves of chopped garlic 
1. Sauté onions, garlic, bacon, kale and spinach until soft about 7-10 min add spices and carrot
2. Then add chickpeas, stock and barley 3. Simmer for 20 min

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