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