A very good soup which combines some lesser known ingredients: barley, lentils, and Swiss chard, which are tasty, rich in nutrients, and rather inexpensive.
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Preparation : 15 min Cooking : 1 h
130 calories/serving
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- Recipe
- Nutrition Info
- Cost Info
- Reviews( 151 )
- My Notes
Ingredients
| 1/2 cup | green or brown lentils (dried) | 90 g | |
| 1 | onions, finely chopped | 200 g | |
| 2 | carrots, finely chopped | 200 g | |
| 3 cups | Swiss chard, or spinach, coarsely chopped and packed | 280 g | |
| 2 cloves | garlic, minced | ||
| 1 1/2 tbsp | olive oil | 23 mL | |
| 1 tsp | ground cumin | 2 g | |
| 3 cups | chicken broth | 750 mL | |
| 3 cups | water | 750 mL | |
| 1/2 cup | pearl barley | 90 g | |
| 1 1/4 cup | canned tomatoes (diced) | 320 g | |
| 1 pinch | salt [optional] | 0.2 g | |
| ground pepper to taste [optional] |
Before you start
It is not necessary to soak the lentils in advance.
Method
- Rinse and drain the lentils, then set aside.
- Prepare the vegetables: Finely chop the onion and carrots; coarsely chop the Swiss chard (green and white parts); and mince or press the garlic. Set aside.
- Heat the oil in a large pot over medium heat. Add the onion then sauté 3-4 min until soft. Add the carrots, then sauté 5 min with occasional stirring, until they are golden-coloured. Add the garlic and stir 1 min, then add the cumin and stir 1 min. Pour in the broth, water and barley. Bring to a boil, then reduce the heat, cover and simmer 25 min.
- Stir in the tomatoes and lentils. Continue to simmer, covered, until the lentils and barley are tender, 25-30 min.
- Add the chard to the soup, cover and simmer until the chard is tender, about 5 min. Season with salt and pepper to taste. Thin the soup with more broth or water, if desired. Ladle the soup into bowls and serve.
Observations
The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.
Nutrition Facts Table
per 1 serving (230 g)
Amount % Daily Value |
Calories 130 |
Fat 2 g 4 % |
Saturated 0.3 g 2 % |
Cholesterol 0 mg |
Sodium 390 mg 16 % |
Carbohydrate 23 g 8 % |
Fibre 4 g 14 % |
Sugars 3 g |
Net Carbs 19 g |
Protein 5 g |
Vitamin A 86 % |
Vitamin C 30 % |
Calcium 5 % |
Iron 19 % |
More info
Claims
This recipe is :
- Diet-related health claims :
- Heart-healthy
- Excellent source of :
- Folacin, Vitamin A, Vitamin K
- Good source of :
- Iron, Magnesium, Manganese, Potassium
- Source of :
- Calcium, Copper, Fibre, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
- Low :
- Fat, Saturated Fat
- Free :
- Added Sugar, Cholesterol, Trans Fat
DIABETES Exchange
| Food Group | Exchanges |
|---|---|
| Starches | 1 |
| Vegetables | 1 |
| Meat and Alternatives | ½ |
| Fats | ½ |
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This recipe is in the following categories
Beans/Legumes | Vegetables | Soups | Low Cholesterol | Low Fat | Halal | Kosher | Low Saturated Fat | Heart-healthy | High Iron
Top Reviews
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january 26, 2009 | I would make this recipe again
We liked the texture of this soup, nice and creamy. But next time I would add more spices as it was a little bland.
Useful 9
Anonyme
october 20, 2021 | I would make this recipe again
awesome soup! even my picky 4 year old likes this one! i've made twice and have discovered adding either a dollop of sour cream, or a spoonful of parmesan, makes it even better.
Useful 2
february 27, 2009 | I would make this recipe again
This was excellent, flavourful and hearty.
Useful 2
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