• Vegetarian soup ideas: Kale Barley Soup from ONIE

Kale Barley Soup

Time: 30 minutes
Servings: 8
This easy soup recipe is an excellent source of Vitamin A and full of flavor.
Rating:

Ingredients

  • 1 cup quick-cooking barley
  • 2 Tbsp olive oil
  • 4 large carrots, diced
  • 1 large yellow onion, diced
  • 3 cloves garlic, minced
  • 1 (14.5 oz) can no-salt-added diced tomatoes
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 1/2 tsp pepper
  • 1 (32oz) carton unsalted chicken broth
  • 1 bunch kale, chopped (about 6 cups)

Preparation

  1. Prepare barley according to package directions. Set aside.
  2. Meanwhile, in large stockpot heat oil over medium. Add carrots & sauté 5 minutes.
  3. Add onions & garlic. Sauté 3 minutes, or until tender. Add cooked barley, tomatoes, cumin, turmeric & pepper. Mix well.
  4. Reduce heat to medium-low. Add broth, cover & simmer 8-10 minutes.
  5. Stir in kale. Cover & cook 4-5 minutes, or until kale turns bright green.

 


Tips

Pearled barley will take additional time to cook. (Approximately 40 minutes)

Nutrition Facts

8 servings servings per recipe
Serving size (268g)
Amount per serving
Calories
170
% Daily Value*
Total Fat 4g 5%
    Saturated Fat 0.5g 3%
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 100mg
4%
Total Carbohydrate 30g 11%
    Dietary Fiber 7g 25%
    Total Sugars 5g  
Includes 0g Added Sugars
0%
Protein 6g  
Vitamin D 0mcg 0%
Calcium 64mg 4%
Iron 1mg 6%
Potassium 460mg 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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