Low-Fat - Barley-Vegetable Chowder

[Guest guest]

If you use soy milk, this would be vegan. And I recommend using black barley.

You can order it at Gold Mine Natural Food Company, their number is 800-475-

3663.

 

 

* Exported from MasterCook *

 

Barley-Vegetable Chowder

 

Recipe By :Phyllis Magida and Sue Spitler - Skinny Vegetarian Entrees

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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2 14 1/2 oz cans vegetable broth

2/3 cup barley

vegetable cooking spray

2 small onions -- chopped

1 leek -- sliced

2 cloves garlic -- minced

1 cup fresh or frozen lima beans

1 cup fresh or frozen whole-kernel corn

1 cup cabbage -- finely chopped

2 medium carrots -- sliced

1 teaspoon savory

1/2 teaspoon thyme

1 bay leaf

2 tablespoons flour

1 cup skim milk

 

Heat 1/2 can of vegetable broth to boil in small saucepan; stir in barley and

let stand 15-30 minutes.

Spray large saucepan with cooking spray; heat over medium heat until hot.

Saute onions, leek, and garlic until tender, about 5 minutes. Add remaining

vegetables and herbs; saute 2-3 minutes. Add remaining 1 1/2 cans broth and

broth and barley mixture; heat to boil. Reduce heat and simmer, covered, until

barley is tender, about 20 minutes.

Heat soup to boil. Mix flour and milk and stir into soup. Boil, stirring

constantly, until thickened. Discard bay leaf.

 

Description:

" A perfect soup for crisp autumn days; substitute any desired

vegetables. "

 

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Per serving: 339 Calories (kcal); 4g Total Fat; (11% calories from fat); 13g

Protein; 64g Carbohydrate; 3mg Cholesterol; 1417mg Sodium

Food Exchanges: 3 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1 Fat;

0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0