Saturday, March 6, 2010

Stellar Vegetable Soup

1 1/4 cups mixed dried beans (black, navy, kidney)
1/4 cups lentils
1/4  cup split peas
1/4 cup barley
2 cooking onions, coarsely chopped
5 celery stalks, coarsely chopped
3 large carrots, peeled and coarsely chopped
10 cups low-sodium chicken broth
28-oz can plum tomatoes, with juice
1/4 tsp crumbled thyme leaves
1 bay leaf
1/2 tsp coarsely ground black pepper
1 sweet red bell pepper, seeded and coarsely chopped
1/2 cup freshly chopped parsley

Instructions:
Soak beans, lentils, split peas and barley in large saucepan and cover with water.  Bring to a rolling boil over high heat, uncovered.  Remove from heat and cover.  Let soak for one hour.  Drain, rinse beans and drain again.  Set aside.  In large pan sauté onions, celery and carrots.  Add broth, tomatoes with juice, and the beans mixture, thyme, bay leaf and black pepper.  Let boil.  Cover and reduce to low heat.  Stir occasionally until beans and vegetables are tender, approx. 2 hours.  Add chopped bell pepper and simmer for another 5 minutes.  Add chopped parsley and serve.

Nutrients per serving:
Calories:  132
Fat:  0.3 g
Carbs:  26g
Protein:  7.8 g

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