Root vegetable winter broth
Warming vegetable recipe
One thing that’s certain is that over the festive season we all eat a little bit out of the ordinary. With so many temptations it's not uncommon to consume double your normal-allocated calorie intake and then some (this is not an open challenge!)
Alan is a Michelin chef, restaurateur and cookery author who has appeared regularly on the Great British Menu, both as a competitor and a mentor. He currently runs a string of Michelin-starred restaurants.
My take on the classic broth uses a lot of seasonal root vegetables. Carbohydrate comes in the form of pearl barley (which can be replaced with brown rice) because this grain holds it’s firm texture really well. And the lean protein in the turkey also doesn't break down when re-heated. Start to finish, this low calorie but hearty and healthy broth takes less than an hour to prepare and cook. So hopefully this will kick start your healthy New Year.
2 medium carrots
1 stick of celery
1 1/2 medium leeks
1 small swede
1 large parsnip
1 medium onion
75g unsalted butter
150g pearl barley
300g diced lean white meat
2 litres of fresh chicken or turkey stock
Bunch of fresh parsley, finely chopped
1. Start by dicing all the vegetables. It’s important that they are all roughly the same size to ensure they cook evenly. Melt the butter over a medium heat in a medium saucepan and cook the vegetables for 3/4 minutes over a medium heat.
2. Add the pearl barley and raw diced meat and cook for a further 2/3 minutes.
4. This broth keeps really well in the fridge and in my opinion almost improves after a day in the fridge. A tbsp of fresh pesto added before serving would also add another dimension. Enjoy.
Ingredients2 medium carrots 1 stick of celery 1 1/2 medium leeks 1 small swede 1 large parsnip 1 medium onion 75g unsalted butter 150g pearl barley 300g diced lean white meat 2 litres of fresh chicken or turkey stock Bunch of fresh parsley, finely chopped
Preparation: 15 minutes
Cooking: 50 minutes
Good for: Pre or post training lunch
Calories (kcal): 318
Protein (g): 20
Carbs (g): 24
Fat (g): 16
Fiber (g): 37