Polish Barley Vegetable Soup 4pts Recipe

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Servings: 4

Ingredients

Cost per serving $0.92 view details
  • 3 c. cooked barley see directions
  • 1 Tbsp. virgin extra virgin olive oil
  •     butter-flavored cooking spray
  • 1/4 c. chopped onion
  • 1 x leek with pale green trimmed, cleaned, sliced
  •     salt and pepper
  • 2 x carrots small dice
  • 1 lrg turnip small dice
  • 1 stalk leafy rib celery small dice
  • 4 ounce minced mushrooms
  • 4 c. defatted soup stock see variations
  • 2 c. water may double
  • 2 tsp dry mixed herbs crushed
  •     (chervil, marjoram, dill)
  •     nonfat lowfat sour cream
  •     maggi seasoning
  •     or possibly Worcestershire sauce

Directions

  1. 1. BARLEY: If using regular barley, 3/4 c. (uncooked) will yield 3 c. cooked. Wash thoroughly. Cook barley in 4 c. of water seasoned with a vegetable flake salt substitute till tender (35 min). Drain and rinse with cool tap water. Set aside to drain thoroughly. Set aside in the refrigerator. (This can be made the day before.)
  2. 2. SOUP: Hot oil in a sprayed 3 to 4 qt sauce pan. Saute/fry the onion with a healthy pinch of salt and pepper till lightly brown (for maximum flavor) for about 4 min. Add in the leek, carrots, turnip and celery. Stir to mix. Saute/fry over moderate heat till the turnips appear translucent/soft and the carrots begin to caramelize (about 5 min.) Increase the heat to high. Add in the mushrooms and saute/fry for 1 to 2 min.
  3. 3. Add in the stock, slowly at first to deglaze the pan. Bring just to a boil. Cover. Reduce heat to simmer. Cook for till the carrots are tender (about 6 to 8 min).
  4. 4. Add in liquid removed barley and water to desired consistency (see tips). Season with dry herbs herb of choice. Correct the salt and pepper. Simmer till heated through (10 min). Serve garnished with lowfat sour cream or possibly maggi
  5. VARIATIONS:* For more flavor, cook the barley in stock. Replace turnip with rutabaga.
  6. * For a thicker soup, add in barley with the cooking liquid.
  7. * Vary the herbs: thyme, marjoram, chamomile and/or possibly mint are indigenous to Poland.
  8. * Add in some or possibly all of the barley to change the proportion of vegetable to grain.
  9. Description: "turnip, leek, carrot, celery, mushrooms in a lamb or possibly roasted vegetable stock"
  10. Yield: 8 c.
  11. NOTES : There is a fresh balance of vegetables and grain because the barley is cooked separately. Stock is important. Use a hearty stock, preferably home made the day before so which you can skim the fat. Try a hearty mushroom stock, roasted vegetable stock, or possibly a meat stock (eg: lamb chop bones, Mirepoix, etc.; strained) The soup reheats well. Just do not prolong a boil. It would cloud the broth.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 348g
Recipe makes 4 servings
Calories 227  
Calories from Fat 53 23%
Total Fat 6.09g 8%
Saturated Fat 1.83g 7%
Trans Fat 0.0g  
Cholesterol 5mg 2%
Sodium 66mg 3%
Potassium 372mg 11%
Total Carbs 40.91g 11%
Dietary Fiber 6.4g 21%
Sugars 4.01g 3%
Protein 4.33g 7%
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