Summer Harvest and Barley Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
1 quart low-sodium, fat-free beef broth OR vegetable broth for vegan version3 cups diced tomatoes (fresh or canned)2/3 cup dry pearled barley1 small onion, diced15 fresh green beans, stemmed and cut into 1" pieces2/3 cup diced carrots1 medium zucchini, diced3/4 cup frozen or freshly shelled peas1 small red potato, diced2 tsp. olive oil1 bay leaf3 tsp. each fresh oregano and thyme OR 1 tsp. each dried.1 tbsp. lemon juice
Heat a large soup pot over medium heat. Drizzle in the olive oil and add the onions. Sweat the onion with just a pinch of salt until they're fragrant and translucent.
Add the carrots and potatoes and cook a few more minutes, until the carrots are just barely softened.
Next are the tomatoes, broth, barley, zucchini, bay leaf, and, if you're using dried herbs, the oregano and thyme. Add in one cup of hot tap water so that when the barley cooks, it doesn't absorb all of the broth.
Bring the soup to a boil, then reduce the heat to low and simmer the soup for 10-15 minutes, or until the barley and potatoes are just a little UNDERcooked.
Add the green beans and peas and fresh herbs (if using), raise the heat to medium, and cook 5ish more minutes, or until the potatoes are cooked and the beans and peas are nice and hot.
Serve with a squirt of lemon juice and corn bread or a crust whole-wheat roll for a delicious, filling meal!
Makes 8 generous 1 1/2 cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user BTVMADS.
Add the carrots and potatoes and cook a few more minutes, until the carrots are just barely softened.
Next are the tomatoes, broth, barley, zucchini, bay leaf, and, if you're using dried herbs, the oregano and thyme. Add in one cup of hot tap water so that when the barley cooks, it doesn't absorb all of the broth.
Bring the soup to a boil, then reduce the heat to low and simmer the soup for 10-15 minutes, or until the barley and potatoes are just a little UNDERcooked.
Add the green beans and peas and fresh herbs (if using), raise the heat to medium, and cook 5ish more minutes, or until the potatoes are cooked and the beans and peas are nice and hot.
Serve with a squirt of lemon juice and corn bread or a crust whole-wheat roll for a delicious, filling meal!
Makes 8 generous 1 1/2 cup servings
Number of Servings: 8
Recipe submitted by SparkPeople user BTVMADS.
Nutritional Info Amount Per Serving
- Calories: 122.9
- Total Fat: 1.6 g
- Cholesterol: 0.0 mg
- Sodium: 252.7 mg
- Total Carbs: 24.2 g
- Dietary Fiber: 5.4 g
- Protein: 4.6 g
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