Mushroom Barley Soup
Barley is high in soluble fiber, which helps to lower blood cholesterol and is also low on the glycemic index, making it a good grain choice for diabetics. Try substituting rice for barley in any recipe or in a pilaf.
1 Tbsp. olive oil
1 cup sliced leeks
2 garlic cloves, minced
1 medium parsnip, peeled (4 ounces)
3 cups sliced fresh mushrooms
6 cups water
1/2 cup uncooked barley
4 tsp. low-sodium beef style seasoning mix (Emes brand)*
1 Tbsp. low-sodium soy sauce
1 bay leaf
1/4 teaspoon dried thyme
1/4 cup chopped fresh parsley
Heat oil in a 3 or 4 quart saucepan over medium-high heat. Add leeks and garlic and cook, stirring 1 minute. Add parsnip and carrots and cook, stirring 1 minute. Add mushrooms and cook, stirring 2 to 3 minutes or until tender. Add water, barley, seasonings and herbs. Stir to blend. Bring to a boil. Reduce heat, cover and simmer 50 to 55 minutes or until barley is tender. Remove bay leaf. Garnish with parsley.
Makes 8 servings, about 1 cup each.
*Found at health food stores
Nutritional information per serving:
Calories 110
Fat 2.6 gm
Cholesterol 0 mg
Sodium 170 mg
Fiber 4 gm
Diabetic Exchange 1 starch, 1 vegetable
Heart Healthy Food Sponsored by the Loma Linda International Heart Institute