A very good soup which combines some lesser known ingredients: barley, lentils, and Swiss chard, which are tasty, rich in nutrients, and rather inexpensive.
1/2 cup | green or brown lentils (dried) | 90 g | |
1 | onions, finely chopped | 200 g | |
2 | carrots, finely chopped | 200 g | |
3 cups | Swiss chard, or spinach, coarsely chopped and packed | 280 g | |
2 cloves | garlic, minced | ||
1 1/2 tbsp | olive oil | 23 mL | |
1 tsp | ground cumin | 2 g | |
3 cups | chicken broth | 750 mL | |
3 cups | water | 750 mL | |
1/2 cup | pearl barley | 90 g | |
1 1/4 cup | canned tomatoes (diced) | 320 g | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] |
It is not necessary to soak the lentils in advance.
The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.
per 1 serving (230 g)
Amount % Daily Value |
Calories 130 |
Fat 2 g 4 % |
Saturated
0.3 g
2 % |
Cholesterol 0 mg |
Sodium 390 mg 16 % |
Carbohydrate 23 g 8 % |
Fibre 4 g 14 % |
Sugars 3 g |
Net Carbs 19 g |
Protein 5 g |
Vitamin A 86 % |
Vitamin C 30 % |
Calcium 5 % |
Iron 19 % |
Food Group | Exchanges |
---|---|
Starches | 1 |
Vegetables | 1 |
Meat and Alternatives | ½ |
Fats | ½ |
We liked the texture of this soup, nice and creamy. But next time I would add more spices as it was a little bland.
awesome soup! even my picky 4 year old likes this one! i've made twice and have discovered adding either a dollop of sour cream, or a spoonful of parmesan, makes it even better.
This was excellent, flavourful and hearty.