Lower Sodium, Healthier Heart: Old-Fashioned Vegetable-Barley Soup - 21g Carbs, 4g Fiber, 6g Sugar
From: HEART Insight: May 2014 - Volume 8 - Issue 2 - p 20
Serves: 4
Serving Size: 1 1/4 cups
Cooking spray
1 teaspoon olive oil
½ medium onion, chopped
½ medium rib of celery, chopped
1 medium garlic clove, minced
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1½ cups frozen mixed vegetables
1½ cups fat-free, low-sodium vegetable broth
1 cup chopped kale
½ cup water
¼ cup uncooked quick-cooking barley
½ teaspoon dried basil, crumbled
½ teaspoon dried oregano, crumbled
⅛ teaspoon pepper
1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese
Lightly spray a Dutch oven with cooking spray. Add the oil, swirling to coat the bottom. Cook the onion and celery over medium-high heat for 3 minutes, or until the onion is soft, stirring frequently. Stir in the garlic. Cook for 10 seconds.
Stir in the remaining ingredients except the Parmesan. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, covered, for 10 to 12 minutes, or until the barley is tender. Just before serving, sprinkle with the Parmesan.
Cook's Tip: Look for bags of washed and chopped kale in the produce section of your supermarket.
Serves: 4
Serving Size: 1 1/4 cups
Nutrition per Serving: 115 Calories, 2g Total Fat, 0.5g Saturated Fat, 0g Trans Fat, 0.5 g Polyunsaturated Fat, 1g Monounsaturated Fat, 1mg Cholesterol, 71mg Sodium, 21g Carbs, 4g Fiber, 6g Sugars, 5g Protein
Dietary Exchanges: 1 starch, 1 vegetable
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