Barley Lentil Soup
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Omit the yogurt for a vegan soup - a stellar warm-up on a chilly day.
Servings: 4 to 6
Ingredients:
| Nutritional Info | |
| Per each of 6 servings: about | - |
| cal | 193 |
| pro | 10 g |
| total fat | 3 g |
| sat. fat | trace |
| carb | 32 g |
| fibre | 5 g |
| chol | 1 mg |
| sodium | 544 mg |
| % RDI: | - |
| calcium | 6% |
| iron | 29% |
| vit A | 40% |
| vit C | 12% |
| folate | 83% |
Suggested Recipes
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1 tbsp (15 mL) vegetable oil
1 onion, chopped
2 cloves garlic, minced
1 large carrot, chopped
1 stalk celery, chopped
1 tsp (5 mL) dried thyme
1/4 tsp (1 mL) each salt and pepper
4 cups (1 L) vegetable stock
1 cup (250 mL) brown or green lentils
1/4 cup (50 mL) pot barley
1/4 cup (50 mL) chopped fresh parsley
Topping:
1/4 cup (50 mL) low-fat plain yogurt
1 tbsp (15 mL) minced fresh parsley
Preparation:
In large saucepan, heat oil over medium heat; fry onion, garlic, carrot, celery, thyme, salt and pepper until softened, about 5 minutes.
Add stock, 2 cups (500 mL) water, lentils and barley; bring to boil. Reduce heat, cover and simmer until barley and lentils are tender, about 40 minutes. (Make-ahead: Let cool for 30 minutes; refrigerate, uncovered, until cold. Cover and refrigerate for up to 2 days; reheat.) Stir in chopped parsley.
Topping: Top each serving with yogurt; sprinkle with parsley.
Source
Canadian Living Magazine: March 2005
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