Iron-rich: Barley Soup
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats | Canadian | Soups | 4 | Servings |
INGREDIENTS
| 1 | T | Olive oil |
| 1 | Onion, chopped | |
| 3 | c | Mushrooms, sliced |
| 3/4 | c | Pearl barley |
| 6 | c | Stock – veg or chicken |
| 2 | Bay leaves | |
| 1/4 | t | Pepper |
| 3 | c | Potatoes, diced |
| 1 1/2 | c | Carrots, diced |
| 1/2 | c | Parmesan, freshly grated or |
| cheddar shredded | ||
| 1/4 | c | Fresh parsley, chopped |
INSTRUCTIONS
In large sauce pan, heat oil over medium heat; cook onion, stirring often, for 2-3 minutes or until softened. Add mushrooms; cook, stirring often, for about 5 minutes or until softened. Add barley; cook, stirring, for 1 minute. Add stock, 2 cups of water, bay leaves and pepper; bring to boil. Reduce heat to medium-low; simmer, covered, for 1 hour. Add potatoes, carrots and salt to saucepan; return to boil. simmer over medium-low heat for 30 minutes or until vegetables are tender. Remove and discard bay leaves. Taste and adjust seasoning. Ladle into bowls; sprinkle with Parmesan and parsley. Per serving: calories [about] 250 Protein [g] 5 fat [g]4 carbohydrate [g] 50 source of fibre: very high source of iron: good Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96 [-=PAM=-] PA_Meadows@msn.com From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
A Message from our Provider:
“Misunderstood? No one understands like Jesus”
Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 419
Calories From Fat: 110
Total Fat: 12.6g
Cholesterol: 25.9mg
Sodium: 603.7mg
Potassium: 906.3mg
Carbohydrates: 62.8g
Fiber: 10.8g
Sugar: 6.1g
Protein: 16.6g