Our very own Registered Dietician Anna Hamada invites you to try a Hearty Barley Soup recipe. This nutritious meal is sure to have you feeling satisfied, energized and is part of a balanced diet.
Hearty Barley Soup
Portion size: 1 ¼ cup
1 tbsp extra virgin olive oil
2 carrots, diced fine
½ cup red onion, diced fine
2 ribs celery, diced fine
1 tbsp minced garlic
1½ cups water
2 cups cooked pearled barley*
2 (14.5oz) cans diced low sodium canned tomatoes, un-drained
6 oz can tomato paste
1 15 oz can pinto beans, washed and drained
2 cups low sodium vegetable broth
½ tsp oregano
½ tsp thyme
½ tsp basil
¼ tsp pepper
- To a heavy stockpot add the olive oil and heat slightly. Add the carrots, onion, celery and garlic. Sautee and stir over medium heat until vegetables are tender about 6 minutes.
- In a heavy saucepan combine the remaining ingredients and bring to a boil over medium heat. Add to the sautéed vegetable mixture and bring to a boil again.
- Reduce the heat to low, cover and simmer, about 15 minutes.
Serve with a hearty wheat roll.
Leftovers can be frozen in single serving portions.
*Cooking instructions for pearled barley
Bring 2 ½ cups water to a boil. Add 1 cup rinsed pearled barley. Cook for 45 minutes over low heat until barley is tender but still chewy.
235 calories, 8 g protein, 46 g CHO, 3g fat, 0 g sat. fat, 0 g trans fat, 0 mg cholesterol, 40 mg calcium, 212 mg sodium, 150 mg potassium, 824 IU vitamin A