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
Calories
Protein
Fiber
Nutrition Facts
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
-
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
-
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: 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
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:
Old-Fashioned Vegetable-Barley Soup
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