Barley and Lentil Soup with Swiss Chard Recipe

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Ingredients:

Serving

1 tbsp olive oil
1 1/2 cups chopped onions
1 1/2 cups chopped peeled carrots
3 large garlic cloves, minced
2 1/2 tsp ground cumin
10 cups (or more) low-salt chicken or vegetable broth
2/3 cup pearl barley
1 14 1/2- oz can diced tomatoes in juice
2/3 cup dried lentils
4 cups (packed) coarsely chopped swiss chard (about 1/2 large bunch)
2 tbsp chopped fresh dill

Directions:

Heat oil in heavy large nonreactive pot over medium-high heat. Add onions and carrots; sauté 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; bring to 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 chard to soup; cover and simmer until chard is tender, about 5 minutes. Stir in dill. Season soup with salt and pepper. Thin with more broth, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	492.52 Kcal (2062 kJ)
Calories from fat	166.17 Kcal
		% Daily Value*
Total Fat	18.46g	28%
Cholesterol	85.18mg	28%
Sodium	62.57mg	3%
Potassium	455.78mg	10%
Total Carbs	49.77g	17%
Sugars	6.52g	26%
Dietary Fiber	9.97g	40%
Protein	79.55g	159%
Vitamin C	19.3mg	32%
Vitamin A	0.2mg	6%
Iron	281.5mg	1564%
Calcium	561.9mg	56%

Amount Per 100 g
Calories	133.75 Kcal (560 kJ)
Calories from fat	45.12 Kcal
		% Daily Value*
Total Fat	5.01g	28%
Cholesterol	23.13mg	28%
Sodium	16.99mg	3%
Potassium	123.77mg	10%
Total Carbs	13.52g	17%
Sugars	1.77g	26%
Dietary Fiber	2.71g	40%
Protein	21.6g	159%
Vitamin C	5.2mg	32%
Vitamin A	0.1mg	6%
Iron	76.4mg	1564%
Calcium	152.6mg	56%

* 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.

Tastes

salty
savory
bitter
sweet

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