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.

Ingredients

• 3 Medium carrots, diced
• 2 Medium onions, diced
• 3 Large cloves garlic, minced
• 4 Cups fresh spinach, chopped
• 3⁄4 Cup pearl barley
• 1 Tbsp canola oil
• 1 Tsp ground paprika
• 1⁄2 Tsp 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 Tsp ground black pepper
• 1⁄4 Cup grated Parmesan cheese or mozzarella (optional)

Directions

Step 1

In a colander, rinse barley with cold water. (This will eliminate the excess of starches and prevent stickiness)

Step 2

In a large pot heat oil over medium-high heat. Add carrots and onions to the pot- cook until slightly soft.

Step 3

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.

Step 4

Reduce heat to low. Partially cover with a lid and let simmer for 15 minutes.

Step 5

Rinse lentils with cold water and add to pot, along with tomatoes. Cover and simmer for 30 minutes.

Step 6

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.

Utensils Needed

• Knife
• Cutting board
• Large pot
• Spoon
• Measuring utensils
• Colander

NUTRITION FACTS

Serving Size: 1 Cup

Nutrients	Amount
Calories	210
Total Fat	3 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	370 mg
Total Carbohydrates	38 g
Dietary Fiber	10 g
Total Sugars	5 g
Added Sugars	0 g
Protein	11 g