Barley Soup with Greens, Fennel, Lemon, and Dill Recipe

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Barley Soup with Greens, Fennel, Lemon, and Dill
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Ingredients
14
Count
Nutrition
228
Calories
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Ingredients:

Directions:

  1. Bring 4 cups water, 2 cups broth, barley, and 1 scant teaspoon sea salt to boil in large pot. Reduce heat to medium-low, cover, and simmer until tender, about 40 minutes.
  2. Meanwhile, heat 2 tablespoons oil in heavy medium skillet over medium-high heat. Add onions, sprinkle with sea salt, and sauté until golden brown, stirring often, about 15 minutes. Add sautéed onions and remaining 6 cups broth to pot with barley. DO AHEAD: Can be made 1 day ahead. Cool, cover, and chill. Rewarm before continuing.
  3. Add kale and chard to soup. Simmer until greens are tender, about 15 minutes. Add spinach, green onions, dill, fennel fronds, and mint; simmer 5 minutes. Add 1 tablespoon lemon juice. Season soup with sea salt, pepper, and additional lemon juice, thinning with more broth, if desired.
  4. Divide soup among bowls. Sprinkle feta cheese over, drizzle with oil, and serve.
  5. Ingredient tip: This soup calls for fennel fronds, the vegetable's green, wispy tops. Shop for fresh fennel at farmers’ markets, where the tops are usually left on, or ask your produce manager to put aside a few untrimmed fennel bulbs for you.
  6. Per serving: 267.7 kcal calories, 31.9 % calories from fat, 9.5 g fat, 4.3 g saturated fat, 22.1 mg cholesterol, 37.3 g carbohydrates, 7.9 g dietary fiber, 5.2 g total sugars, 29.5 g net carbohydrates, 8.8 g protein Nutritional analysis provided by Bon Appétit
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 228.31 Kcal (956 kJ)
Calories from fat 115.02 Kcal
% Daily Value*
Total Fat 12.78g 20%
Cholesterol 29.44mg 10%
Sodium 510.01mg 21%
Potassium 918.92mg 20%
Total Carbs 20.68g 7%
Sugars 5.48g 22%
Dietary Fiber 3.75g 15%
Protein 10.58g 21%
Vitamin C 136.6mg 228%
Vitamin A 1.3mg 42%
Iron 47.2mg 262%
Calcium 395.6mg 40%
Amount Per 100 g
Calories 50.91 Kcal (213 kJ)
Calories from fat 25.65 Kcal
% Daily Value*
Total Fat 2.85g 20%
Cholesterol 6.56mg 10%
Sodium 113.73mg 21%
Potassium 204.91mg 20%
Total Carbs 4.61g 7%
Sugars 1.22g 22%
Dietary Fiber 0.84g 15%
Protein 2.36g 21%
Vitamin C 30.5mg 228%
Vitamin A 0.3mg 42%
Iron 10.5mg 262%
Calcium 88.2mg 40%

* 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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Recipe Tags

Weightwatchers Points

  • 4.9
    Points
  • 6
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

Bad Points

  • High in Sodium

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