Directions:
- Heat oil in a heavy large non-reactive pot over medium-hi heat; add onions and carrots; saute until onions are golden brown, about 10 minutes; add garlic and stir 1 minute; mix in cumin; stir 30 seconds; add 10 cups broth and barley and bring to a boil; reduce heat, partially cover and simmer 25 minutes.
- Stir in tomatoes with juice and lentils; cover and simmer until barley and lentils are tender, about 30 minutes.
- Add Swiss chard to soup; cover and simmer until chard is tender, about 5 minutes; stir in dill.
- Season soup with salt and pepper.
- Serve with Parmesan sprinkled on top, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 274.69 Kcal (1150 kJ) | ||
| Calories from fat | 64.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.17g | 11% | |
|---|---|---|---|
| Sodium | 217.67mg | 9% | |
| Potassium | 957.93mg | 20% | |
| Total Carbs | 41.03g | 14% | |
| Sugars | 4.33g | 17% | |
| Dietary Fiber | 12.72g | 51% | |
| Protein | 17.7g | 35% | |
| Vitamin C | 16.5mg | 28% | |
| Vitamin A | 0.3mg | 11% | |
| Iron | 3.8mg | 21% | |
| Calcium | 82.6mg | 8% | |
| Amount Per 100 g | |||
| Calories | 49.44 Kcal (207 kJ) | ||
| Calories from fat | 11.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.29g | 11% | |
|---|---|---|---|
| Sodium | 39.18mg | 9% | |
| Potassium | 172.41mg | 20% | |
| Total Carbs | 7.38g | 14% | |
| Sugars | 0.78g | 17% | |
| Dietary Fiber | 2.29g | 51% | |
| Protein | 3.19g | 35% | |
| Vitamin C | 3mg | 28% | |
| Vitamin A | 0.1mg | 11% | |
| Iron | 0.7mg | 21% | |
| Calcium | 14.9mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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