Health

Tomato-Barley Soup

Tomato-Barley-Soup Plamen Petkov

Ingredients

  • 1/2 cup pearl barley
  • 1 tablespoon extra-virgin olive oil
  • 1 zucchini (6 oz), halved lengthwise and thinly sliced
  • 3 garlic cloves, thinly sliced
  • 1 pound tomatoes, cut in chunks
  • 2 (14.5-oz) cans low-sodium chicken broth
  • 1/2 teaspoon salt
  • 3/4 cup thinly sliced basil, divided
  • 1/2 ounce shaved Parmesan cheese

Preparation


1. Boil barley in a large pot of water until tender but still chewy (40 minutes). Drain.

2. Meanwhile, in large pot, heat oil over medium heat. Add zucchini and garlic; cook until zucchini begins to soften (2 minutes). Add tomatoes, broth, salt, and 1/2 cup basil; bring to a boil. Boil until the tomatoes have softened (7 minutes).

3. Divide the soup among 4 bowls. Add barley and remaining 1/4 cup basil; top with Parmesan, and serve.


  • Prep Time:
  • Cook Time:
  • Yield: Makes 4 servings (serving size: about 1 1/3 cups soup, 1/2 cup cooked barley)

Nutritional Information

Calories per serving: 177
Fat per serving: 5.1g
Saturated fat per serving: 1.2g
Monounsaturated fat per serving: 2.8g
Polyunsaturated fat per serving: 0.7g
Protein per serving: 7g
Carbohydrate per serving: 27g
Fiber per serving: 6g
Cholesterol per serving: 3mg
Iron per serving: 2mg
Sodium per serving: 420mg
Calcium per serving: 82mg

Good to Know

This grain is loaded with fiber (3 grams per 1/2 cup cooked), but remember that barley is known for soaking up liquid, so add tosoup only at serving time.

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