This quick and easy vegetarian soup, packed with vegetables and a whole grain, can be on your table in about 30 minutes on a chilly day.
Old-Fashioned Vegetable-Barley Soup
Calories129 Per Serving
Protein6g Per Serving
Fiber5g Per Serving
|Total Fat||2.0 g|
|Saturated Fat||0.5 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||0.5 g|
|Monounsaturated Fat||1.0 g|
|Total Carbohydrate||24 g|
|Dietary Fiber||5 g|
1 starch, 2 vegetable
1 teaspoon olive oil
1/2 medium onion, chopped
1 medium rib of celery, chopped
1 medium garlic clove, minced
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 1/2 cups frozen mixed vegetables
1 1/2 cups low-sodium vegetable broth
1 cup chopped kale
1/2 cup water
1/4 cup uncooked quick-cooking barley
1/2 teaspoon dried basil, crumbled
1/2 teaspoon dried oregano, crumbled
1/8 teaspoon pepper
1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese
Lightly spray a large Dutch oven with cooking spray. Add the oil, swirling to coat the bottom. Cook the onion and celery over medium-high heat until golden, about 3 minutes, stirring occasionally. Add the garlic and cook for 10 seconds. Stir in the remaining ingredients except the Parmesan. Bring to a boil over medium-high heat. Reduce the heat and simmer, covered, for 10 to 12 minutes, or until the barley is cooked.
Ladle into soup bowls. Sprinkle with the Parmesan.
Tip: Look for bags of washed and chopped kale in the produce section of your supermarket.
Heart-Healthy Recipes Cookbook
This 48-page magazine cookbook includes 32 healthy recipes and four-color images. Recipes include snacks, soups, salads, entrées, vegetables and sides, breads and breakfast dishes, and desserts. The booklet provides a nutritional analysis for each recipe, plus tips for making healthy food choices.
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