PrintEarthy root vegetables and mushrooms give this soup its rich flavor without any meat.
1 tablespoon olive oil
1 onion, finely chopped
3 cloves garlic, minced
3 carrots, halved and thinly sliced
2 parsnips (5 ounces each), halved and thinly sliced
1 sweet potato (8 ounces), peeled and cut into 1/2-inch chunks
1/2 pound mushrooms, thickly sliced
1 cup canned crushed tomatoes
3/4 teaspoon salt
1/2 teaspoon rosemary, minced
6 cups water
1/3 cup quick-cooking barley
1 In a large saucepan or Dutch oven, heat the oil over medium heat. Add the onion and garlic, and cook, stirring frequently, until the onion is lightly browned, about 7 minutes.
2 Add the carrots, parsnips, and sweet potato, and cook, stirring frequently, until the carrots are crisp-tender, about 5 minutes. Add the mushrooms and cook until they begin to soften, about 3 minutes.
3 Stir in the tomatoes, salt, rosemary, and water, and bring to a boil. Add the barley, reduce the heat to a simmer, cover, and cook until the barley is tender, about 15 minutes. Makes 4 servings
Nutrition Facts
| per serving | |
| calories | 242 |
| total fat | 4.1g |
| saturated fat | 0.6g |
| cholesterol | 0mg |
| dietary fiber | 6g |
| carbohydrate | 47g |
| protein | 6g |
| sodium | 486mg |
good source of: beta carotene, fiber, potassium, vitamin B6, vitamin C, vitamin E
If you are concerned about sodium levels, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Weight Loss, edited by Lawrence J. Cheskin, M.D. and Lora Brown Wilder, Sc.D., M.S., R.D.
