Barley Lentil Soup

Author: Canadian Living

Omit the yogurt for a vegan soup - a stellar warm-up on a chilly day.

  • Portion size 6 servings

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion chopped
  • 2 cloves garlic minced
  • 1 carrot chopped
  • 1 stalk celery chopped
  • 1 teaspoon dried thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 cups vegetable stock
  • 1 cup brown lentils
  • 1 cup green lentils
  • 1/4 cup pot barley
  • 1/4 cup chopped fresh parsley
Topping:
  • 1/4 cup low-fat plain yogurt
  • 1 tablespoon minced fresh parsley

Method

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.

Nutritional facts <b>Per each of 6 servings:</b> about

  • Sodium 544 mg
  • Protein 10 g
  • Calories 193.0
  • Total fat 3 g
  • Cholesterol 1 mg
  • Saturated fat trace
  • Total carbohydrate 32 g

%RDI

  • Iron 29.0
  • Fibre 0.0
  • Folate 83.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 6.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 40.0
  • Vitamin C 12.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Barley Lentil Soup