Soupe repas à l’orge, pois chiches et légumes verts
Voici une soupe repas nourrissante à base d’orge, de pois chiches et de légumes verts. Facile à préparer et pleine de saveurs, elle est idéale pour utiliser les légumes verts que vous avez sous la main. N’hésitez pas à varier en remplaçant le kale par des épinards ou les haricots verts par du brocoli pour une version personnalisée.
PRÉPARATION 15 min
CUISSON 40 min
RENDEMENT 6 portions
CONSERVATION 5 jours au frigo | Se congèle 3 mois
Ingrédients
2 c. à soupe d’huile d’olive
2 oignons jaunes, hachés
3 gousses d’ail, hachées
2,5 L (10 tasses) de bouillon de légumes
200 g (1 tasse) d’orge perlé, rincé
2 feuilles de laurier séchées
1 c. à thé de thym séché (ou origan)
1 c. à thé de paprika doux
1 croûte de parmesan (optionnel)
1 conserve de 540 ml (19 oz) de pois chiches, rincés et égouttés
2 courgettes vertes, coupées en demi-lunes
250 g (2 tasses) de haricots verts, coupés en tronçons de 2-3 cm
4-5 grandes feuilles de kale, tiges retirées, hachées
Sel et poivre, au goût
Jus de ½ citron (optionnel, à la fin, pour réveiller les saveurs)
Préparation
1 Dans une grande casserole, chauffer l’huile à feu moyen. Ajouter les oignons et cuire 5 minutes, jusqu’à ce qu’ils soient translucides. Ajouter l’ail et cuire 1 minute supplémentaire.
2 Verser le bouillon, ajouter l’orge, les feuilles de laurier, le thym et le paprika. Si vous avez conservé au congélateur une croûte de fromage parmesan, vous pouvez l'ajouter (ça apportera de la profondeur et d'umami au bouillon). Porter à ébullition, réduire le feu et laisser mijoter 25 minutes à couvert, ou jusqu’à ce que l’orge soit presque tendre.
3 Ajouter les pois chiches, les courgettes et les haricots verts. Poursuivre la cuisson 10 minutes.
4 Incorporer le kale et cuire encore 5 minutes, jusqu’à ce qu’il soit attendri mais encore bien vert.
5 Retirer les feuilles de laurier. Ajuster l’assaisonnement avec sel, poivre et jus de citron. Servir bien chaud avec du pain croustillant.
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