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Old-Fashioned Vegetable-Barley Soup

heart healthy recipes cookbook
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Old-Fashioned Vegetable-Barley Soup

Filled with chewy barley and a variety of vegetables, this speedy entrée soup is perfect for a light vegetarian lunch or dinner on a chilly day.

Nutrition Facts

Old-Fashioned Vegetable-Barley Soup

CaloriesCalories

129 Per Serving

ProteinProtein

6g Per Serving

FiberFiber

5g Per Serving
×
Calories 129
Total Fat 2.0 g
Saturated Fat 0.5 g
Trans Fat g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 1 mg
Sodium 78 mg
Total Carbohydrate 24 g
Dietary Fiber 5 g
Sugars 5 g
Protein 6 g

Dietary Exchanges
1 starch, 2 vegetable

Ingredients

Servings  4  

  • Cooking spray
  • 1 tsp. olive oil
  • 1/2 medium onion (chopped)
  • 1 medium rib of celery
  • 1 medium garlic clove (minced)
  • 14.5 oz. canned, 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 tsp. dried basil (crumbled)
  • 1/2 tsp. dried oregano (crumbled)
  • 1/8 tsp. pepper
  • 1 Tbsp. shredded, or, grated Parmesan cheese
  • 1 tsp. shredded, or, grated Parmesan cheese

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. Ladle into soup bowls. Sprinkle with the Parmesan.

Tip: Serving size 1 1/4 cups

Cook’s Tip: Look for bags of washed and chopped kale in the produce section of your supermarket.

 

Filled with chewy barley and a variety of vegetables, this speedy entrée soup is perfect for a light vegetarian lunch or dinner on a chilly day.

Nutrition Facts

Old-Fashioned Vegetable-Barley Soup

CaloriesCalories

129 Per Serving

ProteinProtein

6g Per Serving

FiberFiber

5g Per Serving
×
Calories 129
Total Fat 2.0 g
Saturated Fat 0.5 g
Trans Fat g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 1 mg
Sodium 78 mg
Total Carbohydrate 24 g
Dietary Fiber 5 g
Sugars 5 g
Protein 6 g

Dietary Exchanges
1 starch, 2 vegetable

Ingredients

Servings  4  

  • Cooking spray
  • 1 tsp. olive oil
  • 1/2 medium onion (chopped)
  • 1 medium rib of celery
  • 1 medium garlic clove (minced)
  • 14.5 oz. canned, 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 tsp. dried basil (crumbled)
  • 1/2 tsp. dried oregano (crumbled)
  • 1/8 tsp. pepper
  • 1 Tbsp. shredded, or, grated Parmesan cheese
  • 1 tsp. shredded, or, grated Parmesan cheese

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. Ladle into soup bowls. Sprinkle with the Parmesan.

Tip: Serving size 1 1/4 cups

Cook’s Tip: Look for bags of washed and chopped kale in the produce section of your supermarket.
Heart-Healthy Recipes Cookbook

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.

Sample Recipes:

Almond Snack Mix

Old-Fashioned Vegetable-Barley Soup

Picante Chicken

 

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