Four Grain Tomato Soup With Greens Recipe

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Ingredients:

Serving

1 large onion, quartered and thinly sliced
2 large celery ribs, finely diced
2 medium carrots, peeled and finely diced
1 large sweet potato, peeled and diced
1 (28 oz) can crushed tomatoes with basil
1/4 cup bulgur
1/4 cup wild rice
1/4 cup millet or 1/4 cup quinoa
1/4 cup pearl barley
6 cups low sodium vegetable broth
2 tsp sodium-free seasoning, mix ( like spike or mrs. dash)
salt & freshly ground black pepper
1 bunch swiss chard or 1 bunch spinach

Directions:

Spray a soup pot with oil spry and add the onion- sauté over medium heat for 5 to 8 minutes, until translucent. Add water as needed to keep from sticking.
Add the celery, carrots, sweet potato, tomatoes, the four grains and seasoning.
Stir in 6 cups stock and bring to a simmer. Simmer gently, covered, for one hour, stirring every 15 minutes or so.
If the soup is too dense, adjust with additional water and return to a gentle simmer. Season to taste with salt and pepper. Simmer gently for another 15 to 20 minutes, or until the grains and vegetables are tender.
If time allows, let the soup stand off the heat for an hour or two before serving, then heat through as needed.
Just before serving, stem, wash, and coarsely chop the chard or spinach. Steam in a large saucepan with just the water clinging to the leaves, just until the leaves wilt, then stir into the soup.
This soup thickens quite a bit as it stands.
Add water as needed and adjust the seasonings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	314.42 Kcal (1316 kJ)
Calories from fat	49.92 Kcal
		% Daily Value*
Total Fat	5.55g	9%
Cholesterol	2.46mg	1%
Sodium	1339.92mg	56%
Potassium	745.79mg	16%
Total Carbs	59.53g	20%
Sugars	8.61g	34%
Dietary Fiber	8.09g	32%
Protein	9.55g	19%
Vitamin C	11.8mg	20%
Vitamin A	0.4mg	14%
Iron	3.9mg	22%
Calcium	74.8mg	7%

Amount Per 100 g
Calories	83.03 Kcal (348 kJ)
Calories from fat	13.18 Kcal
		% Daily Value*
Total Fat	1.46g	9%
Cholesterol	0.65mg	1%
Sodium	353.84mg	56%
Potassium	196.94mg	16%
Total Carbs	15.72g	20%
Sugars	2.27g	34%
Dietary Fiber	2.14g	32%
Protein	2.52g	19%
Vitamin C	3.1mg	20%
Vitamin A	0.1mg	14%
Iron	1mg	22%
Calcium	19.8mg	7%

* 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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