Mushroom barley soup

Dietician's Tip

This soup is an excellent way to use up any cooked vegetables you have on hand. If using precooked barley, add it after the potato is cooked and heat until warm. You can omit the sherry completely or replace it with extra broth.

Ingredients

  • 1 tablespoon canola oil
  • 1 1/2 cups chopped onions
  • 1 cup sliced mushrooms
  • 3/4 cup chopped carrots
  • 1 teaspoon dried thyme
  • 1/8 teaspoon black pepper
  • 1/2 teaspoon chopped garlic
  • 8 cups vegetable stock
  • 3/4 cup pearl barley
  • 3 ounces dry sherry
  • 1/2 small potato, chopped
  • 1/4 cup thinly sliced green onions

Directions

In a large stock pot, heat the oil to medium-high heat. Add the onions, mushrooms, carrots, thyme, pepper and garlic. Saute until the onion is translucent, about 5 minutes.

Add the vegetable stock and barley and bring to a boil. Reduce heat and simmer for about 20 minutes or until barley is tender. Stir in sherry and potato. Continue to simmer until potato is cooked, about 15 minutes. Garnish with sliced green onions and serve.

Serving Information

Serves 9

Nutritional analysis per serving

Calories: 121
Total carbohydrate: 19 g
Cholesterol: 0 mg
Dietary fiber: 3 g
Monounsaturated fat: 3 g
Protein: 2 g
Saturated fat: 0 g
Serving size: 8 ounces
Sodium: 112 mg
Total fat: 4 g

DASH Eating Plan Servings

Grains and grain products: 1/2
Vegetables: 1/2

Diabetes Meal Plan Choices

Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Vegetables: 1/2

Last Updated May 14, 2016


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