A very good soup which combines some lesser known ingredients: barley, lentils, and Swiss chard, which are tasty, rich in nutrients, and rather inexpensive.
Before you start
It is not necessary to soak the lentils in advance.
- 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.
The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.
Nutrition Facts Table
per 1 serving (230g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||1 ¾||servings|
|Grain Products :||½||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||¼||serving|
ClaimsThis recipe is :
- Free :
- Added Sugar, Cholesterol, Trans Fat
- Low :
- Fat, Saturated Fat, Sodium
- Source of :
- Calcium, Copper, Fibre, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
- Good source of :
- Iron, Magnesium, Manganese, Niacin, Potassium
- Excellent source of :
- Folacin, Vitamin A, Vitamin K
- Diet-related health claims :
- Artery-healthy, Heart-healthy
|Meat and Alternatives||½|