vegan lentil and barley soup

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Lentil and Barley Soup (Vegan)

 

Recipe By :Jan Wolff, Food Writer, New Jersey

Serving Size : 10 Preparation Time :0:00

Categories : Beans Soups

{Posted}

 

Amount Measure Ingredient -- Preparation Method

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3 tablespoons olive oil

2 medium onions -- peeled and chopped

3 medium carrots -- trimmed and chopped

1 teaspoon minced garlic

1 teaspoon marjoram

1 teaspoon basil

1 teaspoon thyme

2 bay leaves

28 ounces canned tomatoes -- diced or whole

8 ounces dried lentils -- rinsed

1/4 cup pearl barley -- rinsed

10 cups water

3 vegetarian bouillon cubes -- (veg or chicken style)

1/4 cup chopped fresh parsley (optional)

Salt and pepper -- to taste

 

Heat oil in a large soup pot over medium heat. Add onions, carrots, and garlic.

Saute for 10 minutes, then add marjoram, basil, thyme, and bay leaves. Saute for

2 to 3 minutes more. Add tomatoes, lentils, barley, water, and bouillon cubes.

Simmer for 1 hour or more. Stir in chopped fresh parsley before serving, if

desired. Add salt and freshly ground pepper to taste.

 

Servings: 8 to 10.

 

Source:

" North Jersey News 2002-12-04 "

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Per Serving (excluding unknown items): 167 Calories; 5g Fat (24.2% calories from

fat); 8g Protein; 25g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 327mg

Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fat.

 

NOTES : No soup is more satisfying than one served piping hot on a freezing

night. Accompanied by a leafy green salad and a loaf of hearty whole-grain

bread, it's a meal that nourishes the body and comforts the soul. A thick soup

like this one holds its heat longer than a thin, brothy version, and packs a lot

of nutrition in a small bowl. This soup freezes well, so go ahead and make a big

pot. Put a container or two in the freezer for a busy day. Soup is very

forgiving, so don't stress out with exact measurements. And feel free to vary

ingredients to suit your tastes.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 901683 0 0