Barley Lentil Soup
All food groups are represented in this one dish. Also, this recipe is a great lunch option – a rich source of fiber and low in sodium.
Recipe Source: CookingMatters
- 3 medium carrots, diced
- 2 medium onions, diced
- 3 large cloves garlic, minced
- 4 cups fresh spinach, chopped
- 3⁄4 cup pearl barley
- 1 Tablespoon canola oil
- 1 teaspoon ground paprika
- 1⁄2 teaspoon ground cayenne pepper
- 6 cups water
- 4 cups low-sodium chicken or vegetable broth
- 1 cup dried lentils
- 1 (14.5 ounce) can diced tomatoes
- 1⁄4 teaspoon ground black pepper
- 1⁄4 cup grated Parmesan cheese or mozzarella (optional)
- In a colander, rinse barley with cold water. (This will eliminate the excess of starches and prevent stickiness)
- In a large pot heat oil over medium-high heat.
- Add carrots and onions to the pot – cook until slightly soft.
- Stir the garlic, paprika, and cayenne pepper into the mix.
- Add ¾ cups of barley, water, and 4 cups of vegetable broth to pot. Bring to a boil.
- Reduce heat to low. Partially cover with a lid and let simmer for 15 minutes.
- Rinse lentils with cold water and add to pot, along with tomatoes. Cover and simmer for 30 minutes.
- Add spinach and pepper to the soup. Cover the soup and let it simmer for 5 more minutes to concentrate the flavor.
- When serving – top with parmesan or mozzarella cheese if desired.