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Iron-rich: barley soup
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| Artist: |
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| Categories: |
Soups & Stews |
| Yield: |
4 |
| Rating: |
0 |
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Ingredients:
| 1
| tbsp | Olive oil | | 1
| | Onion, chopped | | 3
| cup | Mushrooms, sliced | | 3/4
| cup | Pearl barley | | 6
| cup | Stock - veg or chicken | | 2
| | Bay leaves | | 1/4
| tsp | Pepper | | 3
| cup | Potatoes, diced | | 1 1/2
| cup | Carrots, diced | | 1/2
| cup | Parmesan, freshly grated, or | | | -cheddar, shredded | | 1/4
| cup | Fresh parsley, chopped |
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Procedures:
| 1 | In large sauce pan, heat oil over medium heat; cook onion, stirring often, for 2-3 minutes or until softened. | | 2 | Add mushrooms; cook, stirring often, for about 5 minutes or until softened. | | 3 | Add barley; cook, stirring, for 1 minute. | | 4 | Add stock, 2 cups of water, bay leaves and pepper; bring to boil. | | 5 | Reduce heat to medium-low; simmer, covered, for 1 hour. | | 6 | add potatoes, carrots and salt to saucepan; return to boil. | | 7 | Simmer over medium-low heat for 30 minutes or until vegetables are tender. | | 8 | Remove and discard bay leaves. | | 9 | taste and adjust seasoning. | | 10 | Ladle into bowls; sprinkle with parmesan and parsley. | | 11 | per serving: calories [about] 250 protein [g] 5 fat [g]4 carbohydrate [g] 50 source of fibre: very high source of iron: good |
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