This recipe is for a delicious Wheat free vegan Scotch broth style soup. It is perfect for cold winter days and is nutritious and filling. Pearl barley is a low fat and versatile grain that has a nut-like flavour and once cooked has a similar texture to pasta. It is a good source of many vitamins and minerals including selenium, copper, vitamin B1, chromium, phosphorus, vitamin B3 and magnesium. Pearl barley is also a useful food for adding fibre to your diet and 60g (2oz) provides around 42% of the recommended daily intake.
Red lentils are an often overlooked food but in fact have an impressive nutritional profile. They can be used in many ways such as adding to soups and stews, in vegan bolognaise and chilli or to bulk over ingredients and make them go further. These tiny red pulses are a good source of protein within a vegan diet and also contain vitamin B6, vitamin C, iron and magnesium. Like pearl barley they are also a useful source of fibre while being very low in fat.
The carrots, potato and onions used in this wheat free vegan Scotch broth recipe will be familiar ingredients to most people. Carrots are known especially for their high vitamin A content. They also contain many of the B vitamin group, vitamin C, phosphorus, zinc and calcium. Leeks may be a less familiar vegetable but these are an easy to prepare and tasty member of the allium family. The stems are made up of many thin layers that can be sliced and eaten in a variety of ways. Leeks have a milder flavour than many other alliums and are delicious added to soups and stews or fried in a butter substitute as a side vegetable. Like carrots, leeks are a good source of vitamin A and also provide us with vitamins C, K and E.
Wheat Free Vegan Scotch Broth Soup Recipe
Please note that this recipe does contain gluten due to the pearl barley. It is free from all other grains. To make a completely gluten free version leave out the pearl barley. This can be replaced with rice or quinoa if you wish. Add these in the last 20 minutes of cooking.
100g (3.5oz) leek, sliced
150g (5.2oz) carrot, halved and sliced
200g (7oz) white potatoes, peeled and diced small
75g (2.6oz) onion, finely diced
1 clove garlic, finely chopped
30g (1oz) red lentils
30 (1oz) pearl barley
1500ml (6.5 cups) vegetable stock
1 tsp mixed dried herbs (or 1 tbsp fresh)
½ tsp Dijon mustard
Freshly ground salt and pepper
- Add all of the dry ingredients into a large pan and mix well.
- Pour over the stock and stir to combine.
- Bring to the boil, reduce heat and simmer covered for 45-50 minutes, or until the vegetables are tender.
- Season to taste and serve.
This wheat free vegan scotch broth is especially delicious served with dumplings. These can be made by following this simple recipe:
140g (5oz) dairy free spread/butter substitute such as Pure
250g (9oz) gluten free flour blend
¼ tsp ground flax
¼ tsp chia seeds
150ml (1/2 cup) water
- Rub together the flour and butter substitute until it resembles fine breadcrumbs.
- Add the water a little at a time until a light dough is formed.
- Placed heaped tablespoons of the mixture on top of the broth for the last 20 minutes of cooking time.
The dumplings can be flavoured using herbs if you wish or seasoned with salt and pepper. They will also work fine without the ground flax and chia seeds.