Barley Vegetable Soup with Lentils

Vegetarian barley lentil soup combines whole grains, high-protein lentils and plenty of healthy and high-fiber vegetables, so it just couldn't possibly be more good for you! This vegetarian barley soup recipe is very low in fat, as it uses no oil, butter or margarine, and as a vegan recipe, it is naturally cholesterol-free. Barley Lentil Vegetable Soup. Recipe courtesy of the National Barley Foods Council.

Ingredients:

• 2-3 cloves garlic, finely chopped
• 1 cup chopped onion
• 2 medium carrots, peeled and chopped
• 1 stalk celery, chopped
• 7 cups vegetable broth, divided
• 1 1/2 cups fresh mushrooms, sliced
• 1 cup lentils, rinsed
• 1/2 cup pearl barley
• 1 tbsp tomato paste
• 1 1/2 tsp dried thyme
• 1 tsp curry powder
• 1 bay leaf
• 1 tbsp finely chopped Italian parsley
• 2 tbsp fresh lime juice
• 1 tbsp vegetarian Worcestershire sauce
• 1 tsp salt
• 1/2 tsp black pepper

Preparation:

Spray 4-quart saucepan with non-stick cooking spray. Add onion and garlic; sautee 4 minutes, stirring occasionally. Add carrots and celery; sautee 3 minutes longer, stirring occasionally.

Mix in 6 cups vegetable broth, mushrooms, lentils, barley, tomato paste, thyme, curry powder and bay leaf. Bring to a boil. Reduce heat and simmer 60 to 70 minutes or until lentils and barley are tender, but not mushy.

Blend in remaining broth, lemon juice, Worcestershire sauce, salt and pepper. Remove bay leaf and serve. Makes 8 servings.

Per serving: 186 calories, 10g protein, 31g carbohydrate, 10g fiber, 4g fat, 1092mg sodium.

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