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Lentil-Toasted Barley Soup with Sausage

2013-01-11
Lentil-Toasted Barley Soup with Sausage
Prep Time:
35 mins
Cook Time:
55 mins
Total Time:
1 hr 30 mins
Servings:
6
Yield:
1 1/3 cups each

Ingredients

  • 1 tablespoon olive oil

  • ½ cup regular barley

  • 1 cup chopped onion (1 large)

  • ¾ cup chopped carrots

  • 2 cloves garlic, minced

  • 2 teaspoon ground cumin

  • 4 cup reduced-sodium chicken broth

  • 1 cup water

  • ½ cup lentils, rinsed and drained

  • 1 bay leaf

  • 1 14.5 ounce can no-salt-added diced fire-roasted tomatoes, undrained

  • 6 ounce cooked chicken-apple sausage links, halved lengthwise and sliced

  • 4 cup fresh baby spinach

Directions

  1. In a 3- to 4-quart saucepan heat oil over medium heat. Add barley; cook and stir for 3 to 4 minutes or until barley is golden. Add onion, carrots, and garlic; cook about 10 minutes or just until vegetables are tender, stirring occasionally. Stir in cumin; cook and stir for 30 seconds more.

  2. Add broth, the water, lentils, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, about 55 minutes or until barley and lentils are tender. Stir in tomatoes and sausage; heat through. Remove and discard bay leaf.

  3. Add spinach, stirring until spinach begins to wilt. Ladle soup into serving bowls. Serve immediately.

Nutrition Facts (per serving)

245 Calories
7g Fat
33g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 245
% Daily Value *
Total Fat 7g 9%
Saturated Fat 2g 10%
Cholesterol 32mg 11%
Sodium 645mg 28%
Total Carbohydrate 33g 12%
Total Sugars 5g
Protein 14g 28%
Vitamin C 14.8mg 16%
Calcium 80.8mg 6%
Iron 3.8mg 21%
Potassium 440mg 9%
Folate, total 165.3mcg
Vitamin B-12 0.1mcg
Vitamin B-6 0.2mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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