Mushroom Barley Soup


Prep Time

20 minutes

Prep Notes

At 80 calories per serving, this is a great soup to have when you need a healthy snack or to have with your lunch or dinner.  To shorten the cooking time, use quick cooking barley instead of pearl barley and simmer for 15-20 minutes instead of 35. 

Cooking Time

45 minutes

Ingredients

3 tsp olive oil (divided use)

1 large onion, chopped (1 ½ -2 cups)

2 medium carrots, scrubbed and diced

2 ribs celery, diced

2T. all-purpose unbleached flour

3 cloves garlic, minced

1tsp dried thyme

6 cups low-sodium chicken broth

½ cup pearl barley (or quick cooking-see notes)
1 ½ # fresh mushrooms, wiped or brushed clean, stemmed, and quartered

¼ cup chopped fresh dill (plus a little extra for garnish)

1T. fresh lemon juice

Salt and Pepper to taste

½ cup Greek Yogurt (optional for garnish)

Directions

Heat 2 tsp olive oil in a heavy soup pan or Dutch oven over medium heat.  Add onions, carrots, and celery; cook, stirring often for 4-5 minutes until the vegetables are softened.  Add flour, garlic, and thyme; cook, stirring for 30 seconds.  Add 1 cup of the broth and bring to a simmer stirring constantly.  Add remaining broth and barley.  Increase the heat to high, and thenbring to a simmer. Cover and simmer until barley is almost tender, about 35minutes for pearl barley or 15-20 minutes for quick cooking barley. 

Meanwhile,heat remaining 1 tsp of olive oil in a large nonstick skillet over medium-highheat.  Add mushrooms and cook until browned. (It’s best to let them sit undisturbed for a few minutes before stirring to create a nice browning).  Continue cooking until all mushrooms are browned (about 5-7minutes).  Add sautéed mushrooms to the soup along with any liquid in the sauté pan.  Simmer, uncovered another 3-5 minutes.  Stir in fresh dill, lemon juice, salt and pepper.  Garnish with a dollop of Greek yogurt and a sprinkle of fresh dill. 

Notes

Yield:  9- 1 cup servings.  

80 calories per serving. 

1.5 grams fat (no saturated fat)

315 grams sodium

4 grams of fiber

Credit

From the Tufts Health and Nutrition Letter