Adapted from Spilling the Beans by Julie Van Rosendaal and Sue Duncan
The holidays are upon us in full tilt. During this time we often find ourselves eating more than usual. A strategic way to balance those holiday calories is with a tasty bowl of soup made with wholesome ingredients: veggies, grains, legumes, and seasonings.
Recipe Serves 8
- 2 Tbsp olive or vegetable oil
- 1 medium onion, diced
- 2 celery stalks, diced
- 2 carrots, diced
- 3 cloves garlic, minced
- ¼ cup red lentils
- ¼ cup pearl or pot barley
- ½ tsp turmeric (optional)
- 2 cups water plus 6 cups chicken or vegetable stock (homemade or low sodium)
- 2 cups cooked white beans or 19 oz canned- rinsed well and drained
- ½ lb cooked chicken, pieced, bones removed and discarded (a roasted chicken from the deli works well for convenience- separate meat and discard skin and bones)
- 1 ½ cups chopped broccoli (small florets, finger tip size with tough outer stems removed)
- 1 cup dry pasta/noodles of your choice
- Salt and pepper to taste
- Fresh cilantro or parsley, chopped (optional)
1. Heat the olive oil in a large soup pot over medium heat and sauté the onion.
2. Add carrot and celery and cook about 5 mins until tender.
3. Add garlic, some salt and pepper and sauté for a couple more minutes.
4. Add the lentils, barley, chicken stock, water, and turmeric (if using). Bring to a boil, reduce heat and gently simmer until barley is cooked- about 30-40 minutes.
5. Add the beans, cooked pieced chicken, broccoli and pasta and bring mixture back to a boil. Reduce heat and simmer until pasta is cooked. Adjust seasoning as needed.
6. Serve in bowls topped with cilantro or parsley.
|Calories (kcal)||257||Vitamin A (μg)||137|
|Fat (g)||5||Folate (μg)||109|
|Protein (g)||21||Calcium (mg)||76|
|Carbohydrate (g)||32||Iron (mg)||3.5|
|Saturated fat (g)||1||Sodium (mg)||150|
|Fibre (g)||5.5||Potassium (mg)||721|