Vegetable Barley Soup Recipe

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Ingredients:

Serving

2 tbsp extra virgin olive oil
1 onion, diced
4 stalks celery, diced
1 red bell pepper, diced
1 green bell pepper, diced
6 carrots, about 1/4 - 1/2 inch cubes
4 garlic cloves, minced
1 jalapeno, small dice
1 serrano pepper, small dice
2 (14 1/2 oz) cans diced fire-roasted tomatoes (or plain )
8 cups unsalted vegetable stock
8 cups water , filtered
4 cups mushroom broth (or substitute 2 cup filtered water and 2 cup veg stock)
1 tbsp low-sodium tamari
1 tbsp tomato paste
1/2 tsp fresh rosemary, minced
1 sprig fresh sage
1 sprig fresh oregano , 3 inches
1 bay leaf
5 basil leaves , chiffonade
1/4 tsp savory
1 cup barley (rinsed )
1 lemon , zest of
1/2 lemon , juice of
3 cups broccoli florets
2 cups cauliflower , small pieces
1 lb cremini mushroom , cut into 1/2 inch pieces
5 oz baby spinach, organic
1 lb frozen mixed vegetables
sea salt
pepper

Directions:

Heat a very large heavy pot, over high heat. Add olive oil. Add to pot, one at a time, and saute about 1 minute before adding next ingredient, onion, bell pepper, celery, garlic, carrots, jalepenos and serrano; adding a pinch of salt with each addition. Add tomatoes.
Add liquid, tamari, tomato paste, lemon zest and herbs. Bring to a boil, add barley, reduce heat and cover. Simmer about 1 hour, until barley is tender. Taste for seasoning. Add Salt and pepper if needed.
Remove bay leaf, and sprigs of herbs. Add broccoli, cauliflower, simmer about 5 minutes, then add the mushrooms, frozen mixed vegetables, and simmer a few more minutes. Stir in spinach and lemon juice.
Garnish with basil or flat leaf parsley and/or drizzle with a little extra virgin olive oil.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	134.48 Kcal (563 kJ)
Calories from fat	28.49 Kcal
		% Daily Value*
Total Fat	3.17g	5%
Cholesterol	1.58mg	1%
Sodium	460.01mg	19%
Potassium	523.96mg	11%
Total Carbs	22.8g	8%
Sugars	5.79g	23%
Dietary Fiber	5.06g	20%
Protein	5.11g	10%
Vitamin C	44.2mg	74%
Vitamin A	0.5mg	18%
Iron	44.6mg	248%
Calcium	84.2mg	8%

Amount Per 100 g
Calories	31.31 Kcal (131 kJ)
Calories from fat	6.63 Kcal
		% Daily Value*
Total Fat	0.74g	5%
Cholesterol	0.37mg	1%
Sodium	107.12mg	19%
Potassium	122.01mg	11%
Total Carbs	5.31g	8%
Sugars	1.35g	23%
Dietary Fiber	1.18g	20%
Protein	1.19g	10%
Vitamin C	10.3mg	74%
Vitamin A	0.1mg	18%
Iron	10.4mg	248%
Calcium	19.6mg	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.

Tastes

salty
savory
bitter
sweet

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