Barley and Lentil Soup
Makes 5 servings of very delicious soup!!
Preparation 15 minutes
Cooking 1 hour
130 calories per serving
1/3 cupt green-brown lentils (dried)
1/2 onion, finely chopped
1 carrot, finely chopped
2 cups Swiss chard, or spinach, coarsely chopped and packed
1-1/2 cloves garlic, minced
1 tbsp olive oil
1/2 tsp ground cumin
2 cups chicken broth
2 cups water
1/3 cup pearl barley
3/4 cup canned tomatoes (diced or chopped)
salt to taste
ground pepper to taste
Rinse and drain the lentils, then set aside.
Prepare the vegetables: Finely chop the onion and carrots; coarsely chop the Swiss chard; mince or press the garlic. Set aside.
Heat the oil in a large pot over medium heat. Add the onion then saute 3-4 minutes until soft. Add the carrots, then saute 5 minutes with occasional stirring, until they are golden-coloured. Add the garlic and stir 1 minute, then add the cumin and stir 1 minute. Pour in the broth, water and barley. Bring to a boil, then reduce the heat, cover and simmer 25 minutes.
Stir in the tomatoes and lentils. Continue to simmer, covered, until the lentils and barley are tender, 25-30 minutes.
Add the chard to the soup, cover and simmer until the chard is tender, about 5 minutes. Season with salt and pepper to taste. Thin the soup with more broth or water, if desired. Ladle the soup into bowls and serve.
The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.
Preparation 15 minutes
Cooking 1 hour
130 calories per serving
1/3 cupt green-brown lentils (dried)
1/2 onion, finely chopped
1 carrot, finely chopped
2 cups Swiss chard, or spinach, coarsely chopped and packed
1-1/2 cloves garlic, minced
1 tbsp olive oil
1/2 tsp ground cumin
2 cups chicken broth
2 cups water
1/3 cup pearl barley
3/4 cup canned tomatoes (diced or chopped)
salt to taste
ground pepper to taste
Rinse and drain the lentils, then set aside.
Prepare the vegetables: Finely chop the onion and carrots; coarsely chop the Swiss chard; mince or press the garlic. Set aside.
Heat the oil in a large pot over medium heat. Add the onion then saute 3-4 minutes until soft. Add the carrots, then saute 5 minutes with occasional stirring, until they are golden-coloured. Add the garlic and stir 1 minute, then add the cumin and stir 1 minute. Pour in the broth, water and barley. Bring to a boil, then reduce the heat, cover and simmer 25 minutes.
Stir in the tomatoes and lentils. Continue to simmer, covered, until the lentils and barley are tender, 25-30 minutes.
Add the chard to the soup, cover and simmer until the chard is tender, about 5 minutes. Season with salt and pepper to taste. Thin the soup with more broth or water, if desired. Ladle the soup into bowls and serve.
The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.
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