Barley Lentil Soup
Soup is a wonderful way to enjoy barley, a high-fiber grain. This soup is
delicious for lunch or dinner.
1 cup sliced onion
1 tsp garlic, minced
1 cup sliced carrots
1 cup sliced celery
1 can stewed diced tomatoes
3 cups lowfat chicken broth
3 cups water
1 cup lentils
2/3 cup Scotch barley
1/2 tsp dried thyme
1 tsp dried oregano
1 tsp dried basil
black pepper to taste
Spray a large soup pan with a generous amount of vegetable oil cooking
spray and heat over medium-high heat; saute the garlic and onion until
they are golden brown, about 1 or 2 minutes. Add the rest of the ingredients
and bring to a boil. Lower the heat so the mixture is at a light simmer.
Cook until the barley and lentils are tender, about one hour to an hour
and a half. Serve hot in a soup bowl.
Optional serving suggestion: this soup goes well with a large tossed salad
and whole grain bread.
Yield 8 servings. Each serving (1-1/4 cups): 185 calories, .5 g fat, 0
saturated fat, 0 cholesterol, 224 mg sodium, 33 g carbohydrate, 12 g fiber,
12 g protein, 5 g sugars.
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