Posted in Soups-Chowders-Chili's-Stew, Vegetarian (Or could be made so, easily!), tagged vegetarian, soup, carrots, lentils, stew, barley, celery, fiber, complex carbs on December 16, 2009 |
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LENTIL BARLEY SOUP
(AKKK…I was almost tempted to use Rachel Ray’s term and call it a Stewp…Stoup ?… – but I’ll control myself.) This is very soupy the first day, and then gets thick and more like a stew. Whatever….it’s wonderful, and adding in some unflavored protein powder can still give you a great shot of Pro without any meat.
Although ladling it over shredded chicken or some chunks of cooked white fish would be great. The carbs are complex ones and are safe for those who are troubled by carb cravings.
For your family, serve it with grilled cheese on whole-grain bread and a Caesar Salad – quick and easy, and leftovers are even better!
2 tablespoons olive oil
One large onion, chopped
One garlic clove, minced
Two celery ribs, diced
Two carrots, diced
6 cups low-sodium vegetable broth (or chicken or beef)
One 28-ounce can diced tomatoes, undrained
3/4 cup dry lentils
2/3 cup pearl barley
1/2 teaspoon dried oregano
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon black pepper
Salt to taste
In a stock pot, heat oil over medium-low heat. Sauté onion, garlic, celery, and carrots in oil until onion is tender. Add broth, tomatoes, lentils, barley, oregano, rosemary, pepper, and salt. Bring to a boil over medium-high heat.
Reduce heat to low and simmer, covered for one hour or until lentils and barley are tender, stirring occasionally. Add 1/4 cup water or broth if soup gets too thick before the barley and lentils are soft. Makes approx. TEN 1-cup servings.
Per serving: Calories 151; Protein 8 g; Fat 4 g; Carbs 13 g; Sugar 2 g; Sodium 355 mg
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Need a quick supper? Fix this dish and even the pickiest eaters in the house will gobble it up.
Toss a crunchy salad full of dark greens and colorful red and yellow peppers, radishes, some purple onion slices, and deep black olives. Dowse it with a splash of olive oil and balsamic vinegar…sprinkle lots of freshly cracked black pepper and kosher salt.
For the family, thickly slice a crusty baguette, rub the pieces with garlic and drizzle on some olive oil, and a sprinkling of Italian herbs. Throw it under the broiler until golden.
1 tablespoon olive oil
1 large onion, diced
3 carrots, diced
4 ribs of celery, diced
2 tablespoons pearl barley
1/2 cup water
Two 14-ounce cans reduced-sodium beef broth
One 14.5-ounce can diced tomatoes, undrained
1 teaspoon dried basil
1 teaspoon dried oregano
1 bay leaf
1/8 teaspoon cumin
Kosher salt and black pepper to taste
One 16-ounce pkg. frozen OR homemade pre-cooked meatballs (Vege Version: 1 pkg Trader Joe’s vegetarian meatballs…or other brand)
In a large saucepan heat olive oil over medium heat. Add onions, carrots, and celery and cook until onions are transparent. Stir in barley and sauté for 1 minute. Turn heat up to medium-high. Add water, broth, tomatoes, basil, oregano, bay leaf, cumin, salt and pepper. Bring to a boil and reduced heat to low. Allow to simmer, covered, for 40 minutes. Barley should be tender but still chewy at this point. Remove bay leaf. Add meatballs and continue simmering for 15 minutes longer. Serve with Parmesan cheese if desired. Makes approx eight (1 cup) servings.
Per Serving: Calories 217; Protein 13 g; Fat 11 g; Carbs 10 g; Sugar 3 g; Sodium 484 mg
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