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Barley Lentil Soup

Total Preparation & Cooking Time: 100 minutes (10 min Prep, 90 min Cook)
Serving Size: Serving Size: 1-1/4 cups. Serves: 8
Cooking Tips: This soup goes well with a large tossed salad and whole grain bread.

Soup is a wonderful way to enjoy barley, a high-fiber grain. This soup is delicious for lunch or dinner.

1 cup sliced onion
1 tsp garlic, minced
1 cup sliced carrots
1 cup sliced celery
1 can stewed diced tomatoes
3 cups lowfat chicken broth
3 cups water
1 cup lentils
2/3 cup Scotch barley
1/2 tsp dried thyme
1 tsp dried oregano
1 tsp dried basil
black pepper to taste

Spray a large soup pan with a generous amount of vegetable oil cooking spray and heat over medium-high heat; saute the garlic and onion until they are golden brown, about 1 or 2 minutes. Add the rest of the ingredients and bring to a boil. Lower the heat so the mixture is at a light simmer. Cook until the barley and lentils are tender, about one hour to an hour and a half. Serve hot in a soup bowl.

Optional serving suggestion: this soup goes well with a large tossed salad and whole grain bread.

Nutritional Information
Serving Size: 1-1/4 cups
Servings Per Recipe: 8
Amount Per Serving
Total Fat1.4g
Saturated Fat0g
Trans Fat0g
Dietary Fibre12g
Vitamin A2112.1iu (42%)
Vitamin C6.9mg (11%)
Calcium56mg (5%)
Iron3.4mg (18%)
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.