3 serves of whole grain Each serve is 16g of whole grain. GLNC recommends 3 serves daily.
Preparation time: 15 minutes
Cooking time: 40 minutes
It might seem scary to keep something at a raging boil for such a long period of time, but this process gives you really tender chicken and a much more strongly flavoured soup than if you just kept it at a simmer.
- 2 tbsp olive oil
- 2 carrots, peeled and diced
- 2 stalks celery, diced
- 1 brown onion, diced
- 2 leeks, halved and sliced into 1cm pieces
- 2 tbsp wholemeal flour
- 1 cup tomato passata
- 1½ cups farro (or substitute freekeh)
- 1 whole chicken, around 1.6kg
- 1 bouquet garni (bay leaf, parsley and thyme)
- 2 tsp salt
- Heat a large dutch oven over medium heat and add the butter.
- Fry the carrots, celery, brown onion and leeks for around 5 minutes, stirring frequently until the vegetables are fragrant. Add the flour and stir to combine.
- Add the tomato passata, the farro and about 2 cups of water to pot, and place the whole chicken into the pot.
- Add a further 2-3 litres of water to just cover the chicken. Add the bouquet garni and salt and bring to a boil.
- Cover the pot and continue to cook at a rolling boil (not a simmer) for 35 minutes. Turn off the heat, adjust the seasoning and allow to stand for around 10 minutes before serving.
- To serve, shred the chicken and serve with the soup and vegetables.
Recipe kindly provided by Adam Liaw.