Old-Fashioned Vegetable-Barley Soup

By á-10254

Ingredients

• 1 teaspoon olive oil
• 1/2 medium onion, chopped
• 1/2 medium rib of celery, chopped
• 1 medium garlic clove, minced
• 1 14.5-ounce can no-salt-added diced tomatoes, undrained
• 1 1/2 cups frozen mixed vegetables
• 1 1/2 cups low-sodium vegetable broth
• 1 cup chopped kale
• 1/2 cup water
• 1/4 cup uncooked quick-cooking barley
• 1/2 teaspoon dried basil, crumbled
• 1/2 teaspoon dried oregano, crumbled
• 1/8 teaspoon pepper
• 1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese

Preparation

Step 1

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Serves 4; 1 1/4 cups per serving

Ingredients
Cooking spray



Nutrition Facts
Calories 115
Total Fat  2.0 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol  1 mg
Sodium 71 mg
Carbohydrates 21 g
Fiber 4 g
Sugars  6 g
Protein 5 g

Dietary Exchanges

1 starch, 1 vegetable

Preparation
Lightly spray a Dutch oven with cooking spray. Add the oil, swirling to coat the bottom. Cook the onion and celery over medium-high heat for 3 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 10 seconds.
Stir in the remaining ingredients except the Parmesan. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, covered, for 10 to 12 minutes, or until the barley is tender.
Sprinkle with the Parmesan.
Cook’s Tip: Look for bags of washed and chopped kale in the produce section of your supermarket
© American Heart Association