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Spiced-Up Healthy Soup Recipe

Spiced-Up Healthy Soup Recipe photo by Taste of Home

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“This has been a hit with family and friends. It’s spicy, low-fat and filled with good-for-you ingredients.” Diane Tayman — Dixon, Illinois

This recipe is:

Healthy

Diabetic Friendly

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Spiced-Up Healthy Soup Recipe

Prep: 15 min. Cook: 40 min.

Yield: 14 Servings

15 40 55

Ingredients

1 medium onion, chopped
1/3 cup medium pearl barley
4 garlic cloves, minced
2 tablespoons canola oil
5 cans (14-1/2 ounces each) reduced-sodium chicken broth
2 boneless skinless chicken breast halves (4 ounces each)
1 cup dried lentils, rinsed
1 jar (16 ounces) picante sauce
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1/2 cup minced fresh cilantro
8 cups chopped fresh spinach

Directions

In a Dutch oven, saute onion and barley in oil until onion is tender. Add garlic; cook 1 minute longer. Add the broth, chicken and lentils; bring to a boil. Reduce heat; cover and simmer for 15 minutes or until chicken is no longer pink. Remove chicken and set aside.
Add the picante sauce, garbanzo beans and cilantro to soup; cover and simmer 10 minutes longer or until barley and lentils are tender.
Shred chicken with two forks. Add spinach and chicken to soup. Simmer, uncovered, for 5 minutes or until spinach is wilted. Yield: 14 servings (3-1/2 quarts).

Nutritional Facts 1 cup equals 156 calories, 3 g fat (trace saturated fat), 9 mg cholesterol, 601 mg sodium, 21 g carbohydrate, 7 g fiber, 11 g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable, 1/2 fat.

Originally published as Spiced-Up Healthy Soup in Healthy Cooking October/November 2009, p28

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Reviews for Spiced-Up Healthy Soup

Spiced-Up Healthy Soup

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Reviewed on Mar. 05, 2011 by YummyTum

This is some of the best tasting soup that I have ever had! Everytime I have made it I forgotten to add the spinach but I bet it would be awesome! Perfect to eat and perfectly healthy!

Reviewed on Feb. 11, 2011 by Spinoff

This is some of the best soup I've ever eaten. I substituted deli salsa for the picante, but I plan to make it often!

Reviewed on Nov. 29, 2010 by taywhitney

I added one zucchini, one yelow squash, and black beans, and I skipped the cilantro (personal choice..not a fan), and everything else I followed. This soup was JUST heaven. Seriously the best soup I have ever eaten. YUMMMMMMMY!

I'm going to try it with beef broth and a pot roast too instead of chicken to mix things up a bit.

Reviewed on Oct. 12, 2010 by ckesselring

Absolutely love it! A definite keeper. My daughter rates is a "homereun".

Reviewed on Oct. 10, 2010 by RobbieGration

This soup is wonderful! 7 grams of fiber, wow, and as a main meal, one eats more than 1 cup per serve, so that only increases fiber content per serve. Will make again for sure!

Reviewed on Dec. 03, 2009 by rayzdoc

Yummy!! Brought it to church potluck and several asked for the recipe!

Reviewed on Nov. 09, 2009 by Angel_Food

Very good. I would also add more garbanzo beans and barley.

Reviewed on Oct. 08, 2009 by vickiwhite

Delish!

Reviewed on Sep. 19, 2009 by jet7058

Really easy, and was much tastier than I expected. I couldn't find picante sauce, so I substituted taco sauce. Also, I'll probably double the barley next time.

Try it topped with broken up tortilla chips...yum!