RSS Feed

Kale, Barley, and Lentil Soup

Posted on

I found this recipe on PBS and it sounded good.

2 tablespoons olive oil
1 each shallot, minced
2 cloves garlic, minced
1/4 cup pearl barley
2 tablespoons pearl barley
3 tablespoons tomato paste
1 teaspoon ground cumin
1 1/2 teaspoons chili powder
1 teaspoon ground paprika
3 1/2 cups chicken stock
1 cup lentils
1 tablespoon masa corn flour
4 each shiitake mushroom, sliced
1 bunch kale, finely chopped
2 each corn tortillas, cut into strips

1. To a medium pot, heat the olive oil over medium heat. When the oil is warm, add the shallot; cook until the shallot becomes translucent, about 3-5 minutes. Mix in the minced garlic cloves, pearl barley, tomato paste, cumin, ancho chile powder and smoked paprika. Cook for about a minute, just enough time for the barley to lightly toast.

2. Pour in the chicken (or veggie broth, if using) and bring the soup to a slight simmer. Place a lid on the pot and cook the soup on low heat for 15 minutes, until the barley is barely tender. Pour in the lentils, mushrooms and masa. Cook for an additional 10 to 15 minutes, until the lentils and mushrooms are cooked. Fold in the kale and cook for an additional minute, just until it’s wilted. Salt to taste.

3. Meanwhile, to make the fried tortillas strips, add a few tablespoons of olive oil to a skillet and place over high heat. When the oil is hot, add the tortilla strips and cook until crispy, about 1 minute. Remove with a fork and allow to drain on a paper towel. Immediately season with a few pinches of salt.

4. Divide the soup between bowls. Garnish each soup with a squeeze of lime and a few tortilla strips.

Serves 4.

Per Serving (excluding unknown items): 379 Calories; 8g Fat (19.8% calories from fat); 19g Protein; 58g Carbohydrate; 20g Dietary Fiber; 0mg Cholesterol; 2021mg Sodium.

Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 1/2 Fat.

Tips: You can substitute vegetable broth to make this vegetarian.

Advertisements

About Amy

Recently I came to an ugly realization–I am middle aged. I didn’t really think so but then I doubled my age and thought, “Hmmmm…some of people don’t live to that age. I must be middle age.” This epiphany came in the third quarter of my 39th year. So I am surviving middle age…it’s scary.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: