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.