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The Best Years in Life
Healthy Recipes
This hearty soup
features barley, a grain which has a slightly
sweet and mild taste. Barley is a good source of
fiber and contains the minerals iron and
selenium. The pearl barley used in this recipe
cooks in about 40 minutes and slowly absorbs the
flavor of the carrots, thyme and oregano. Use
almost any type of mushroom in this dish,
including the button variety found in virtually
all food markets. This is a great dish to
experiment with different vegetables and whole
grains to make the perfect healthful one-pot
meal.
Ingredients:
3 Tbsp. olive oil
1 tsp. unsalted butter
1 large onion, chopped
2 medium carrots, peeled and sliced thin (like coins)
1 1/2 lbs. mushrooms, sliced
1/2 cup chopped shallots, including most of green stems
3 Tbsp. dry white cooking wine (optional)
1 tsp. dried thyme
1/2 tsp. dried oregano
5 cups reduced-sodium beef stock
3/4 cup pearl barley
Sea salt to taste
1/2 tsp. freshly ground black pepper
1/2 cup chopped fresh parsley, divided
1 small yellow bell pepper, chopped
(As always, for
the very healthiest versions of any recipe
choose organic content as much as possible.)
Instructions:
1. Heat oil and butter in large pot over high
heat. Add onions and carrots. Cook about 2
minutes, stirring frequently. Add mushrooms and
shallots. Cook an additional 4 minutes,
continuing to stir frequently, until onions and
carrots soften and mushrooms wilt.
2. Add wine, thyme and oregano. Reduce heat to
low. Stir and scrape browned bits from the
bottom, and cook an additional 5 minutes.
3. Stir in stock, barley, salt and pepper.
Increase heat and bring to a boil. Reduce heat,
cover, and simmer until barley is tender, about
40 minutes. Stir in yellow pepper and 1/3 cup
parsley, and simmer for about 3-4 minutes.
4. Garnish with remaining parsley and serve.
Makes 6 servings.
Per serving: 260 calories, 9 g total fat (2 g
saturated fat), 34 g carbohydrate, 11 g protein,
6 g dietary fiber, 330 mg sodium.
To see even more healthy recipes, click
HERE.
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