| Barley & Vegetable Soup |
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Barley has been cultivated since the Stone ge and
fermented to make beer soon after. Folk medicine has made use of barley
water, made by simply soaking barley in water, as a tonic during
convalescence. "Pearl" barley is the name of the grain when it's been
polished, after the husk and bran have been removed. It's the form most
commonly used in soups. This grain has one significant health advantage
compared to most other cereal grains (oats and corn for example) - it
is very low on the glycemic index. Enjoy this old fashioned, hearty
soup!
3/4 cup pearl barley 11 cups vegetable stock 2 Tbsp canola oil 1 & 1/2 cups chopped onion 1 cup chopped carrots 1/2 cup chopped celery 1 cup thinly sliced mushrooms Salt to taste 1/2 bunch parsley In a saucepan, combine the barley ans 3 cups of vegetable stock. Bring to a boil over medium heat, cover and simmer for 1 hour or until the liquid is absorbed. Meanwhile, heat the olive oil in a large pot and add the onion, carrots, celery and mushrooms. Cover and cook the vegetables for about 5 minutes, until they begin to soften. Add the remaining vegetable stock and simmer 30 minutes, covered. Add barley and simmer 5 minutes more. Add salt to taste and ladle into bowls. Serve garnished with chopped fresh parsley. Serves 6. Per Serving: Calories: 202.6 - Protein: 6.6 g - Fat: 5.1 g - Saturated Fat: 0.5 g - Monounsat Fat: 2.6 g - Polyunsat Fat: 1.7 g - Carbs: 33.7 g - Fibre: 4.6 g - Cholesterol: 0.0 mg - Vitamin A: 3,465.2 IU - Vitamin E: 0.9 mg/IU - Vitamin C: 4.5 mg - Calcium: 36.7 mg - Magnesium: 40.1 mg |
