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Old-fashioned vegetable barley soup

January 14, 2015 Recipes

Number of servings: 4
Serving size: 1 1/4 cups

Ingredients

  • Cooking spray
  • 1 tsp olive oil
  • ½ medium onion, chopped
  • ½ medium rib of celery, chopped
  • 1 medium garlic clove, minced
  • 14.5 oz canned, no-salt-added, diced tomatoes, undrained
  • 1 ½ cups frozen mixed vegetables
  • 1 ½ cups low-sodium vegetable broth
  • 1 cup chopped kale
  • ½ cup water
  • ¼ cup uncooked, quick-cooking barley
  • ½ tsp dried basil, crumbled
  • ½ tsp dried oregano, crumbled
  • ⅛ tsp pepper
  • 1 Tbsp shredded or grated Parmesan cheese
  • 1 tsp shredded or grated Parmesan cheese

Instructions

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.

Nutrition information

Calories: 129
Total fat: 2 grams
Saturated fat: Less than 1 gram
Polyunsaturated fat: Less than 1 gram
Monounsaturated fat: 1.0 gram
Cholesterol: 1 mg
Sodium: 78 mg
Carbohydrates: 24 g
Fiber: 5 g
Sugars: 5 g
Protein: 6 g

Source: American Heart Association