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
- In a large nonstick saucepan, heat oil over medium-high heat. Sauté onions and garlic until translucent (5-6 minutes).
- 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).
- 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).
- Garnish with parsley to serve.
Nutrition Facts
4 servings per container
Serving Size 566 g
| Amount per serving | ||
|---|---|---|
| Calories | 290 | |
| % Daily Value* | ||
| Total Fat 4g | 5% | |
| Saturated Fat 0.5g | 3% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 0.5g | ||
| Monounsaturated Fat 2.5g | ||
| Cholesterol 0mg | 0% | |
| Sodium 385mg | 17% | |
| Total Carbohydrate 53g | 19% | |
| Dietary Fiber 12g | 43% | |
| Total Sugars 9g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 32g | ||
| Protein 11g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 81.5mg | 6% | |
| Iron 3.1mg | 15% | |
| Potassium 780mg | 15% | |
| Vitamin A 374.9mcg | 40% | |
| Vitamin C 29.2mg | 30% | |
| Vitamin E 1.3mg | 6% | |
| Vitamin K 50.4mcg | 40% | |
| Thiamin 0.3mg | 25% | |
| Riboflavin 0.2mg | 15% | |
| Niacin 4.5mg | 25% | |
| Vitamin B6 0.4mg | 25% | |
| Folate 151.4mcg | 38% | |
| Vitamin B12 0mcg | 0% | |
| Biotin 1.7mcg | 6% | |
| Chloride 30mg | 2% | |
| Pantothenate 0.9mg | 20% | |
| Phosphorus 164.5mg | 15% | |
| Iodine 0.7mcg | 0% | |
| Magnesium 49.9mg | 10% | |
| Zinc 1.6mg | 20% | |
| Selenium 10.3mcg | 20% | |
| Copper 0.4mg | 45% | |
| Manganese 0.9mg | 40% | |
| Chromium 0.2mcg | 0% | |
| Molybdenum 4.6mcg | 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 (water, Organic Carrots, Organic Celery, Organic Onions, Organic Leeks, Organic Tomato Puree (organic Tomatoes, Sea Salt, Citric Acid), Organic Mushrooms, Organic Garlic, Organic Spices, Organic Sea Salt), Diced Tomatoes (tomatoes, Tomato Juice, Salt, Citric Acid, Calcium Chloride), Carrots, Onion, Pearled Barley, Lentils, Celery, Red Bell Pepper, Tomato Paste, Olive Oil, Sun Dried Tomatoes, Parsley, Garlic, Basil, Oregano.
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