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Lentil Barley Soup

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Lentil Barley Soup
En Español

Fivestar Rating
(61 votes)
Recipe Total Cost
  • Makes: 6 Servings
  • Prep Time: 20 minutes
  • Cook Time: 120 minutes

A big pot of lentils, tomatoes, and pearl barley simmer into this hearty soup. A great "make ahead" for quick meals and easy clean up.  

Ingredients

  • 2 cups dried lentils (rinsed)
  • 4 scallions
  • 5 carrots (chopped)
  • 2 teaspoons dried oregano
  • 1/2 cup pearl barley
  • 12 cups water
  • 1 can 14.5 ounce low-sodium whole peeled tomatoes (coarsely chopped)
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon salt

Directions

1.  Place a large soup pot on the stove and add lentils, scallions, carrots, celery, oregano and barley and water.  Bring to a boil.

2.  Reduce the heat to low and simmer, uncovered, for one hour. 

3.  Add the tomatoes and continue cooking about 45 minutes.  Just before serving, add vinegar.

Nutrition Information

Serving Size: 2 cup
Nutrients Amount
Total Calories 155
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 139 mg
Carbohydrates 30 g
Dietary Fiber 9 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 9 g
Vitamin D 0 mcg
Calcium 56 mg
Iron 4 mg
Potassium 543 mg
N/A - data is not available
Nutrients Amount
Total Calories 155
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 30 g
Dietary Fiber 9 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 9 g
Minerals
Calcium 56 mg
Potassium 543 mg
Sodium 139 mg
Copper 320 mcg
Iron 4 mg
Magnesium 50 mg
Phosphorus 195 mg
Selenium 5 mcg
Zinc 2 mg
Vitamins
Vitamin A 219 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mcg
Vitamin C 8 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 21 mcg
Folate 180 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 2 mg
Choline 38 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 cup
Grains
1/2 ounces