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Savory Lentil Barley Soup Recipe

"I get frequent requests from my family for this thick, full-flavored soup in the winter," reports Myrtle Brandt of Morris, Manitoba, "especially on -35° days, which are not uncommon here!"

This recipe is:

Diabetic Friendly

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Savory Lentil Barley Soup Recipe

Prep: 15 min. Cook: 1 hour 5 min.

Yield: 12 Servings

15 65 80

Ingredients

1 medium onion, chopped
3/4 cup thinly sliced celery
1 garlic clove, minced
1 tablespoon butter
2 quarts water
1 can (28 ounces) diced tomatoes, undrained
1 package (1.7 ounces) vegetable soup mix
3/4 cup dried lentils, rinsed
3/4 cup medium pearl barley
1/4 teaspoon pepper
2 medium carrots, thinly sliced
1/2 cup shredded reduced-fat Swiss cheese, optional

Directions

In a soup kettle or Dutch oven, saute onion, celery and garlic in butter until tender. Add water, tomatoes, soup mix, lentils, barley and pepper; bring to a boil. Reduce heat; cover and simmer for 45 minutes or until lentils and barley are tender. Add carrots; simmer 20-25 minutes longer or until the carrots are tender. Garnish with cheese if desired. Yield: 12 servings (3 quarts).

Nutritional Analysis: One 1-cup serving (prepared without cheese) equals 125 calories, 405 mg sodium, trace cholesterol, 23 gm carbohydrate, 5 gm protein, 1 gm fat. Diabetic Exchanges: 1-1/2 starch, 1 vegetable.

Originally published as Lentil Barley Soup in Taste of Home February/March 1999, p17