BARLEY and VEGETABLES SOUP

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 204.8
  • Total Fat: 1.0 g
  • Cholesterol: 0.0 mg
  • Sodium: 368.3 mg
  • Total Carbs: 46.0 g
  • Dietary Fiber: 10.3 g
  • Protein: 7.8 g

View full nutritional breakdown of BARLEY and VEGETABLES SOUP calories by ingredient
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Introduction

My Low-Carb diet soup.
My Low-Carb diet soup.

Number of Servings: 1

Ingredients

    3 cup (8 fl oz) Water, tap
    1/2 cup Barley, pearled, cooked
    3 slice, medium (1/4" thick) Red Ripe Tomatoes
    1/4 cup, chopped Onions, raw
    2 clove Garlic
    1/4 cup, chopped Green Peppers (bell peppers)
    1 cup, chopped Swiss Chard
    1 Carrott, medium
    1 tsp. dried oregano
    1/2 tsp. cumin
    salt to taste
    pepper to taste
    9 springs fresh cilantro

Tips

This is my low carbs soup. I make it with water, but you can use instead chicken stock for more flavor. I, sometimes add a little bit of cheese (queso fresco cacique low fat) or 1/2 cup of chicken breast in cubes (better if pre-cooked). The recipe makes 4 cups of soup but I make it last for two days. The portion it is totally up to you.


Directions

Put the water (or chicken or beef stock) to boil in a small pot.
In a separate pot, at medium flame saute for 3 minutes the 2 cloves of garlic, and the onion previously minced. Add the green peppers (cubed) and carrots (cubed or sliced) to the saute. Let it sit for 2 more minutes.
Add the chicken breast (if you use that to add a protein). If chicken is raw, let it saute with the rest of the ingredients in the pot for at least 5 minutes, or until you see it is cooked.
Add the boiling liquid (water or stock) to the pot where you are cooking the other ingredients, add the barley and swiss chard. (You can substitute the swiss chard for spinach, kale, bok choy or any other green leave vegetable). add salt, ground pepper, to the taste, 1/2 tsp.ground cumin, 1 tsp. ground/dried oregano. Let it boil for 15 minutes in medium to low flame and it would be ready to eat. Just make sure the chicken (if added) is well cooked.
If you add cheese, like I do, cheese has to be added towards the end, 3-5 minutes before the soup is done.
Chop the fresh cilantro springs and sprinkle it over the soup in the bowl.

Serving Size: 3 CUPS

Number of Servings: 1

Recipe submitted by SparkPeople user FITLITA.

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