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.
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)
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.
Yield: 9- 1 cup servings.
80 calories per serving.
1.5 grams fat (no saturated fat)
315 grams sodium
4 grams of fiber
From the Tufts Health and Nutrition Letter