Pearl Barley & Vegetable Soup

Pearl Barley & Vegetable Soup

Barley has a low GI index which is great for people with diabetes. Barley also contains antioxidants, lots of vitamins & minerals, and a great source of fibre.

CAL P/SERVE
100
kJ P/SERVE
420
FAT P/SERVE
1.9g
CARBS P/SERVE
14.8g
PROTEIN P/SERVE
3.1g
SUGAR P/SERVE
3.5g
SODIUM P/SERVE
52g
FAT
%
0.4%
ENERGY RDI%
4.8%

Barley is considered a nutritional powerhouse when it comes to good nutrition.  It is a great source of fibre and like all plant foods it is naturally cholesterol free and low in fat.  Teamed up with all the other vegetables in this soup, your body will love you for trying this recipe.

This recipe is low fat, low sodium, low sugar, dairy free and also suitable for vegetarians.

Ingredients

  • 10 cups vegetable stock
  • 6 button mushrooms, cut into quarters
  • ¾ cup dried pearl barley
  • 1 tsp. thyme dried
  • 2 bay leaves
  • 1 tbsp. parsley
  • 1 tbsp. lemon juice
  • 1 large onion, diced
  • 3 celery stalks sliced
  • 2 carrots cut into chunks
  • 1 large potato cut into chunks
  • 3 cloves garlic, crushed
  • ¼ shredded cabbage
  • 1 cup diced sweet potato (aka kumara or yams)
  • Packet of fresh spinach (100g)
  • 1 tbsp. olive oil
  • Cracked Pepper

Method

  1. In a large pot heat olive oil and cook onion on low – med heat for 10 mins until translucent. Make sure you don’t burn or colour the onion. Add garlic and stir for 1 min, add barley, stir again for another minute.
  2. Now add vegetable stock and bring to a simmer.
  3. When simmering, add potato, sweet potato, celery, carrots, thyme and bay leaves.  Season with cracked pepper.   Simmer for 30 minutes. 
  4. Now add cabbage and parsley simmer further 5 minutes, and then add spinach. 
  5. Serve with a slice of crusty bread.

Nutrition Table

Servings: 10 Serving size:396g
Average Serve Average 100g
Energy 420 kJ 106 kJ
  100 Cal 25 Cal
Protein 3.1 g 0.8 g
Fat, total 1.9 g 0.5 g
- Saturated 0.3 g 0.1 g
Carbohydrate 14.8 g 3.8 g
- Sugars 3.5 g 0.9 g
Sodium 52 mg 13 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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