100 Healthy Recipes
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Ingredients
- 1 cups sliced onion
- 1 teaspoons minced garlic
- 1 cups carrots, sliced
- 1 cups celery, sliced
- 15 ounces can stewed diced tomatoes
- 3 cups lowfat chicken broth
- 3 cups water
- 1 cups dry lentils, rinsed
- 1/2 cups scotch barley
- 1/2 teaspoons dried thyme
- 1 teaspoons dried oregano
- 1 teaspoons dried basil
- 1/4 teaspoons black pepper, to taste
Preparation:
- Spray a large saucepan with cooking spray and heat over medium high heat; saute the garlic and onion until they are golden brown, about 1 or 2 minutes.
- Add the rest of the ingredients and bring to a boil. Reduce the heat so the mixture is at a light simmer. Cover and cook until the barley and lentils are tender, about one hour to an hour and a half. Serve hot.
- Serving suggestion: This soup goes well with a large tossed salad and whole grain crusty bread.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat | 0.0 |
| Fat | 0.0 |
| Milk | 0.0 |
| Vegetable |
1.0 |
| Fruit | 0.0 |
| Lean Meat | 0.0 |
| Bread/Starch |
1.5 |
Nutrition Information
| Amount Per Serving |
| Calories |
150 |
| Calories from Fat |
5 |
| Total Fat |
0.5g |
| Saturated Fat | 0g |
| Cholesterol |
0mg |
| Sodium |
290mg |
| Total Carbohydrate |
28g |
| Dietary Fiber |
10g |
| Sugars |
4g |
| Protein |
10g |
| Vitamin A |
50% |
| Vitamin C | 10% |
| Calcium | 6% |
| Iron |
15% |
