Makes: 8 servings

Barley Lentil Soup

All food groups are represented in this one dish. Also, this recipe is a great lunch option – a rich source of fiber and low in sodium.

Ingredients

  • 3 medium carrots, diced
  • 2 medium onions, diced
  • 3 large cloves garlic, minced
  • 4 cups fresh spinach, chopped
  • 3⁄4 cup pearl barley
  • 1 Tablespoon canola oil
  • 1 teaspoon ground paprika
  • 1⁄2 teaspoon ground cayenne pepper
  • 6 cups water
  • 4 cups low-sodium chicken or vegetable broth
  • 1 cup dried lentils
  • 1 (14.5 ounce) can diced tomatoes
  • 1⁄4 teaspoon ground black pepper
  • 1⁄4 cup grated Parmesan cheese or mozzarella (optional)
Serving Size: 1/8 of recipe
 
NutrientsAmount
Calories210
Total Fat3 g
Saturated Fat0 g
Cholesterol0 mg
Sodium370 mg
Total Carbohydrate38 g
Dietary Fiber10 g
Total Sugars5 g
Added Sugars included0 g
Protein11 g

Directions

  1. In a colander, rinse barley with cold water. (This will eliminate the excess of starches and prevent stickiness)
  2. In a large pot heat oil over medium-high heat.
  3. Add carrots and onions to the pot – cook until slightly soft.
  4. Stir the garlic, paprika, and cayenne pepper into the mix.
  5. Add ¾ cups of barley, water, and 4 cups of vegetable broth to pot. Bring to a boil.
  6. Reduce heat to low. Partially cover with a lid and let simmer for 15 minutes.
  7. Rinse lentils with cold water and add to pot, along with tomatoes. Cover and simmer for 30 minutes.
  8. Add spinach and pepper to the soup. Cover the soup and let it simmer for 5 more minutes to concentrate the flavor.
  9. When serving – top with parmesan or mozerella cheese if desierd.

Source: cookingmatters.org recipe/Barley Lentil Soup

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