This hearty soup features barley, a grain which has a slightly sweet and mild taste. Barley is a good source of fiber and contains the minerals iron and selenium. The pearl barley used in this recipe cooks in about 40 minutes and slowly absorbs the flavor of the carrots, thyme and oregano. Use almost any type of mushroom in this dish, including the button variety found in virtually all food markets. This is a great dish to experiment with different vegetables and whole grains to make the perfect healthful one-pot meal.
Ingredients:
3 Tbsp. olive oil
1 tsp. unsalted butter
1 large onion, chopped
2 medium carrots, peeled and sliced thin (like coins)
1 1/2 lbs. mushrooms, sliced
1/2 cup chopped shallots, including most of green stems
3 Tbsp. dry white cooking wine (optional)
1 tsp. dried thyme
1/2 tsp. dried oregano
5 cups reduced-sodium beef stock
3/4 cup pearl barley
Sea salt to taste
1/2 tsp. freshly ground black pepper
1/2 cup chopped fresh parsley, divided
1 small yellow bell pepper, chopped
(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)
Instructions:
1. Heat oil and butter in large pot over high heat. Add onions and carrots. Cook about 2 minutes, stirring frequently. Add mushrooms and shallots. Cook an additional 4 minutes, continuing to stir frequently, until onions and carrots soften and mushrooms wilt.
2. Add wine, thyme and oregano. Reduce heat to low. Stir and scrape browned bits from the bottom, and cook an additional 5 minutes.
3. Stir in stock, barley, salt and pepper. Increase heat and bring to a boil. Reduce heat, cover, and simmer until barley is tender, about 40 minutes. Stir in yellow pepper and 1/3 cup parsley, and simmer for about 3-4 minutes.
4. Garnish with remaining parsley and serve.
Makes 6 servings.
Per serving: 260 calories, 9 g total fat (2 g saturated fat), 34 g carbohydrate, 11 g protein, 6 g dietary fiber, 330 mg sodium.
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