Barley Lentil Soup
This recipe makes 6 servings
Nutritional Info |
|
|---|---|
| Per each of 6 servings: about | - |
| cal | 193 |
| pro | 10 g |
| total fat | 3 g |
| sat. fat | 0 |
| 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 |
Omit the yogurt for a vegan soup - a stellar warm-up on a chilly day.
Ingredients
- 1 tbsp vegetable oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 large carrot, chopped
- 1 stalk celery, chopped
- 1 tsp dried thyme
- 1/4 tsp salt
- 1/4 tsp pepper
- 4 cups vegetable stock
- 1 cup brown lentils or green lentils
- 1/4 cup pot barley
- 1/4 cup chopped fresh parsley
- Topping
- 1/4 cup low-fat plain yogurt
- 1 tbsp 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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