|
0
|
Barley and Lentil Soup
|
Barley and Lentil Soup
A very good soup which combines some lesser known ingredients: barley, lentils, and Swiss chard, which are tasty, rich in nutrients, and rather inexpensive.
Ingredients
|
1/2 cup |
green-brown lentils (dried) |
|
90 g |
|
1 |
onions, finely chopped |
 |
200 g |
|
2 |
carrots, finely chopped |
|
200 g |
|
3 cups |
Swiss chard, or spinach , coarsely chopped and packed |
|
280 g |
|
2 cloves |
garlic, minced |
|
|
|
1 1/2 tbsp |
olive oil |
|
23 mL |
|
1 tsp |
ground cumin |
|
2 g |
|
3 cups |
chicken broth |
|
750 mL |
|
3 cups |
water |
|
750 mL |
|
1/2 cup |
pearl barley |
|
90 g |
|
1 1/4 cup |
canned tomatoes (diced) |
|
320 g |
|
|
salt to taste |
|
|
|
|
ground pepper to taste |
|
|
Before you start
It is not necessary to soak the lentils in advance.
Method
-
Rinse and drain the lentils, then set aside.
-
Prepare the vegetables: Finely chop the onion and carrots; coarsely chop the Swiss chard (green and white parts); and mince or press the garlic. Set aside.
-
Heat the oil in a large pot over medium heat. Add the onion then sauté 3-4 min until soft. Add the carrots, then sauté 5 min with occasional stirring, until they are golden-coloured. Add the garlic and stir 1 min, then add the cumin and stir 1 min. Pour in the broth, water and barley. Bring to a boil, then reduce the heat, cover and simmer 25 min.
- Stir in the tomatoes and lentils. Continue to simmer, covered, until the lentils and barley are tender, 25-30 min.
-
Add the chard to the soup, cover and simmer until the chard is tender, about 5 min. Season with salt and pepper to taste. Thin the soup with more broth or water, if desired. Ladle the soup into bowls and serve.
Remarks
The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.
Claims
- Free :
-
Added Sugar, Cholesterol, Trans Fat
- Low :
-
Fat, Saturated Fat
- Source of :
-
Calcium, Copper, Fibre, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
- Good source of :
-
Iron, Magnesium, Manganese, Potassium
- Excellent source of :
-
Folacin, Vitamin A, Vitamin K
- Diet-related health claims :
-
Heart-healthy
More info
|
Nutrition Facts Table
Nutrition Facts
per 1 serving (230g)
|
Amount
% DV*
|
|
* DV = Daily Value
|
|
Calories
130
|
|
Fat
2.5 g
4 %
|
|
Saturated 0.3 g
+ Trans 0 g
2 %
|
|
Cholesterol
0 mg
|
|
Sodium
390 mg
16 %
|
|
Carbohydrate
23 g
8 %
|
|
Fibre
4 g
14 %
|
|
Sugars
3 g
|
|
Protein
5 g
|
|
Vitamin A
90 %
|
|
Vitamin C
30 %
|
|
Calcium
6 %
|
|
Iron
20 %
|
More info
|
Remove from my Cookbook
Your changes have been saved
No, thanks
Okay
Good
Very good
Excellent
Cancel
Exclude this recipe
Add to My undesired recipes
This recipe will be added to My undesired recipes, meaning that it will be excluded from all future suggestions made to you. Please confirm |
|
