Lentil Barley Soup

Number of Servings: 4 (569g)
Active Time: 30 min.
Total Time: 2 hours
Lentil Barley Soup

Lentils and barley are both wonderful foods for improving the nutrition of your diet while reducing your environmental impact and spending less money on food. This filling soup brings the two together in the best possible way for a warming, flavorful meal you’ll be happy to eat again and again.

Ingredients

  • 1 Tbsp. olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, sliced
  • 2 ribs celery, chopped
  • ½ bell pepper, chopped
  • 4 sun-dried tomatoes, chopped
  • 1 tsp. basil
  • ½ tsp. oregano
  • 1 Tbsp. tomato paste
  • 3 (14.5 oz.) cans low-sodium vegetable broth
  • 1 (14.5 oz.) can diced tomatoes
  • ½ cup pearl barley
  • ½ cup dried lentils
  • 2 Tbsp. chopped fresh parsley

Directions

  1. In a large nonstick saucepan, heat oil over medium-high heat. Sauté onions and garlic until translucent (5-6 minutes).
  2. Add carrots, celery, bell pepper, sun-dried tomatoes, basil, and oregano. Cook until red bell pepper is just softened, stirring occasionally (8-10 minutes). Add tomato paste and cook until fragrant (1 minute).
  3. Deglaze pan by stirring in broth and tomatoes. Bring to a boil. Stir in barley and lentils. Reduce heat to low and simmer until barley and lentils are tender, stirring occasionally (1½ hours).
  4. Garnish with parsley to serve.

Nutrition Facts

4 servings per container

Serving Size 569g

Amount per serving
Calories 285
% Daily Value*
Total Fat 5g 6%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 3g
Cholesterol 0mg 0%
Sodium 270mg 12%
Total Carbohydrate 51g 19%
Dietary Fiber 12g 43%
Total Sugars 10g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 27g
Protein 10g
Vitamin D 0mcg 0%
Calcium 125.2mg 10%
Iron 4.1mg 20%
Potassium 835mg 20%
Vitamin A 311.2mcg 35%
Vitamin C 45.4mg 50%
Vitamin E 1.2mg 6%
Vitamin K 47.6mcg 40%
Thiamin 0.1mg 8%
Riboflavin 0.1mg 8%
Niacin 2.9mg 20%
Vitamin B6 0.2mg 10%
Folate 36.6mcg 9%
Vitamin B12 0mcg 0%
Biotin 3.1mcg 10%
Chloride 13mg 0%
Pantothenate 0.3mg 0%
Phosphorus 95.1mg 8%
Iodine 0.9mcg 0%
Magnesium 37.5mg 8%
Zinc 0.8mg 10%
Selenium 10.3mcg 20%
Copper 0.2mg 20%
Manganese 0.5mg 20%
Chromium 0.2mcg 0%
Molybdenum 4.9mcg 10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Low Sodium Vegetable Broth (filtered Water, Organic Carrots, Organic Tomatoes, Organic Celery, Organic Onions, Organic Garlic, Organic Leeks, Sea Salt, Organic Bay Leaves, Organic Parsley, Organic Thyme), Diced Tomatoes (tomatoes, Tomato Juice, Calcium Chloride, Citric Acid), Onion, Carrots, Pearled Barley, Green Lentils, Celery, Red Bell Pepper, Tomato Paste (tomato Pulp, Salt), Olive Oil, Oil Packed Sun Dried Tomatoes (sun Dried Tomatoes, Olive Oil, Salt, Black Pepper, Sweet Marjoram, Basil, Sulfites Added), Parsley, Garlic, Basil, Oregano.

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