Mushroom-barley soup

Soup is easy to load with sodium from one bouillon cube. This one gets its depth from mushrooms instead, and the barley makes it filling. High fibre, low sodium, and it freezes well, which is the whole point of making a big pot.

Method

1. Soak the dried shiitake in 400 g hot water for 30 minutes, until soft. Lift them out and chop. Strain the soaking water through a fine sieve lined with a paper coffee filter to catch grit.
2. Dry-sear the sliced cremini in a hot, dry pot for 6–8 minutes, in batches if needed, until their liquid evaporates and they brown.
3. Lower the heat. Add the weighed oil and onion; soften for 5 minutes. Add the garlic and stir for 1 minute.
4. Add the barley, chopped shiitake, strained soaking water and remaining 1200 g water.
5. Bring to a boil, then simmer partly covered for 35–45 minutes, until the barley is tender. Add a little water if it gets too thick.
6. Pepper at the end. Salt at the table, if anyone wants it.

Notes

• Divide into shallow containers, cool and refrigerate within 120 minutes of cooking. Keep at 4 °C or colder and eat within 3 days.
• Freeze portions promptly at −18 °C; best within 3 months for quality. Food kept frozen stays safe beyond that. Thaw in the fridge, never on the counter.
• Barley keeps drinking liquid in the fridge. Add water when reheating and heat leftovers to 74 °C throughout.
• Nutrition is estimated for a quarter of the finished batch, without added salt or sides.