Nutritious and Delicious Recipes by Duke

(Duke and the Doctor Recipes)

For many people including myself making soup can be almost therapeutic, especially one that is as nutritious and great tasting as this one.

I am frequently surprised to hear from some people that they are either not familiar with or don’t know how to prepare barley.  Often times they are also unaware of how healthy and important barley and other grains are to a healthy diet.

This recipe combines barley with tomatoes, broccoli, carrots and nutritious herbs and spices.  It is packed with nutrition and tastes great.

For more on the health benefits of barley visit: http://bit.ly/duzImJ

TOMATO-BARLEY SOUP WITH BROCCOLI

1 tbsp                      olive oil

1                               large onion, finely chopped

4                               cloves garlic, minced

2                               carrots, halved lengthwise, thinly sliced

2/3 cup                     quick cooking barley

3 cups                       water

1 cup                        chicken broth

1 can (14 1/2 oz)     crushed tomatoes

3/4 tsp                      salt

1/2 tsp                      pepper

1/2 tsp                      marjoram or oregano

4 cups                       small broccoli florets

1.    In a nonstick Dutch oven, heath the oil over low heat. Add the onion and garlic, and cook, stirring occasionally, until the onion and carrots are tender, about 10 minutes

2.    Add the barley, stirring to coat. Stir in the water, broth, tomatoes, salt, pepper, and marjoram. Bring to a boil, reduce heat to simmer, cover, and cook until the barley is tender, about 20 minutes.

3.    Stir in the broccoli and simmer uncovered until the broccoli is tender, about 5 minutes.

Nutritional Information:

Per serving: 163 calories, 5.3 g total fat (.9 g saturated), 1 mg cholesterol, 7 g dietary fiber (1 g soluble), 27 g carbohydrate, 6 g protein, 856 mg sodium.

While this recipe was not taken from Dr. McBarron’s cookbook “Flavor Without Fat”  it is a great place where you can find many other delicious and nutritious recipes.