Iron-rich: Barley Soup Recipe
Yield: 4 ServingsRecipe by luhu.jp
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
Directions:
In large sauce pan, heat oil over medium heat; cook onion, stirring
often, for 2-3 minutes or until softened. Add mushrooms; cook,
stirring often, for about 5 minutes or until softened. Add barley;
cook, stirring, for 1 minute. Add stock, 2 cups of water, bay leaves
and pepper; bring to boil. Reduce heat to medium-low; simmer,
covered, for 1 hour.
Add potatoes, carrots and salt to saucepan; return to boil. simmer
over medium-low heat for 30 minutes or until vegetables are tender.
Remove and discard bay leaves.
Taste and adjust seasoning. Ladle into bowls; sprinkle with Parmesan
and parsley.
Per serving: calories [about] 250 Protein [g] 5 fat [g]4 carbohydrate
[g] 50 source of fibre: very high source of iron: good Source:
Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96
[-=PAM=-] PA_Meadows@msn.com
Source from luhu.jp
often, for 2-3 minutes or until softened. Add mushrooms; cook,
stirring often, for about 5 minutes or until softened. Add barley;
cook, stirring, for 1 minute. Add stock, 2 cups of water, bay leaves
and pepper; bring to boil. Reduce heat to medium-low; simmer,
covered, for 1 hour.
Add potatoes, carrots and salt to saucepan; return to boil. simmer
over medium-low heat for 30 minutes or until vegetables are tender.
Remove and discard bay leaves.
Taste and adjust seasoning. Ladle into bowls; sprinkle with Parmesan
and parsley.
Per serving: calories [about] 250 Protein [g] 5 fat [g]4 carbohydrate
[g] 50 source of fibre: very high source of iron: good Source:
Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96
[-=PAM=-] PA_Meadows@msn.com
Source from luhu.jp
Tags
Soups