Red Lentil and Barley Soup Recipe

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Ingredients:

Serving

2 tsp olive oil
1/2 onion, diced
4 scallions, diced, whites and greens divided
1 garlic clove, whole and peeled
1 tsp chili oil
3 -3 1/2 cups water
1 cube vegetable bouillon
2/3 cup red lentil
1/2 cup pearl barley
salt and pepper

Directions:

Heat oil in a medium pan. Add onion, white part of scallions, and garlic clove. Saute, stirring occasionally, until browned.
While onions are cooking, rinse lentils and barley and drain well.
When onions are starting to caramelize, slowly add the 3 cups of water. Bring to a boil and add bullion cube. Stir until bullion cube is dissolved.
Add lentils and barley. Simmer about 40 minutes or until barley is tender. Add up to another 1/2 cup of water if soup is too thick, stirring well.
Add salt if needed (if soup tastes “flat”), then serve immediately. To garnish, top with the green parts of the scallions, croutons, feta cheese, and some black pepper.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	461.6 Kcal (1933 kJ)
Calories from fat	64.24 Kcal
		% Daily Value*
Total Fat	7.14g	11%
Sodium	23.24mg	1%
Potassium	951.14mg	20%
Total Carbs	77.24g	26%
Sugars	3.46g	14%
Dietary Fiber	29.24g	117%
Protein	23.21g	46%
Vitamin C	10.7mg	18%
Iron	7.3mg	41%
Calcium	120.4mg	12%

Amount Per 100 g
Calories	82.22 Kcal (344 kJ)
Calories from fat	11.44 Kcal
		% Daily Value*
Total Fat	1.27g	11%
Sodium	4.14mg	1%
Potassium	169.42mg	20%
Total Carbs	13.76g	26%
Sugars	0.62g	14%
Dietary Fiber	5.21g	117%
Protein	4.13g	46%
Vitamin C	1.9mg	18%
Iron	1.3mg	41%
Calcium	21.4mg	12%

* 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

9

Points
10

PointsPlus

Good Points

low fat,
saturated fat free,
sodium free,
cholesterol free,
high fiber

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