Sometimes, there is nothing more satisfying than a bowl of soup on a cold fall or winter night. It can be a healthy,
low-calorie option too! I would suggest making a big pot of soup on Sundays. It's a great way to use those leftover
vegetables you didn't get a chance to use during the week. Also, you can usually spend a little extra time at home
on Sundays to prepare hearty grains like barley and lentils. Enjoy your soup during the week for lunch or dinner
with a salad, a light piece of cornbread, or whole wheat toast for a complete meal. Packed with fat-free veggies,
you'll find this a healthy and hearty Sunday Soup recipe!
Servings: Serves 6-8
- 2 teaspoons vegetable oil
- 4 crushed garlic cloves
- 1 chopped medium onion
- 1-2 chopped celery stalks
- ¾ cup lentils
- ¾ cup pearl barley
- 8 cups low-sodium chicken or vegetable broth*
- 1 14 ½-oz can low-sodium diced tomatoes, do not drain
- 2 medium carrots, thinly sliced
- 3 cups baby spinach
- ¼ teaspoon red pepper flakes (optional)
- ½ teaspoon dried rosemary (optional)
- ½ teaspoon dried oregano (optional)
- ¼-½ cup grated Parmesan cheese (optional)
- In a large pot with lid, heat 2 teaspoons of oil. When oil is hot, add garlic, celery, and onion. Sauté for 4-5 minutes
or until slightly golden in color. Then, add the lentils, barley, broth, tomatoes, and optional red pepper flakes,
rosemary, and oregano. Bring to a boil, then cover and simmer for 45 minutes.
- After 45 minutes, add the thinly sliced carrots and cook another 10 minutes or until carrots are tender.
Remember, they will continue cooking a little after you turn off the heat. Add the baby spinach while the soup is still hot.
- Let soup cool a bit in serving bowls to avoid burns. Add grated Parmesan to individual serving bowls just
Tip: You can add some protein like chicken breast, lean beef, or tofu to your soup. To cook chicken breast,
simmer in cold water for 10-15 minutes, then add whole or shredded chicken breast to individual bowls.
Additional information: appropriate for Lacto-Ovo Vegetarian diets; omit barley and substitute with rice for Gluten Free.
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