Meals Matter

Print Recipe: 4x6  | Full Page Add to Meal Planner Add to Cookbook Add to Shopping List Read/Add Comments

Contributed By: nadalia
StampNCraze on BariatricRecipes

Both lentils and barely are low-GI, and each with their distinctive flavors, contribute to make this zesty, satisfying winter soup a meal in itself. The turmeric and curry powder lend an exotic flavor.

Ingredients

1 tablespoon Oil

1 Large onion, finely chopped

2 cloves Garlic, crushed or 2 teaspoons minced garlic

1/2 teaspoon Turmeric

2 teaspoons Curry powder

1/2 teaspoon Ground cumin

1 teaspoon Minced hot peppers

6 cups Water

1 1/2 cups Prepared vegetable or chicken stock

1 cup Red lentils

1/2 cup Pearl barley

1 15-ounce Can tomatoes, undrained and crushed

Salt

Freshly ground black pepper

Chopped fresh parsley or coriander for garnish

Preparation

Heat the oil in a large saucepan. Add the onion, cover and cook gently for about 10 minutes or until beginning to brown, stirring frequently.

Add the next 5 ingredients (garlic through hot peppers) ad cook, stirring, for 1 minute.

Stir in the water, stock, lentils, barley, tomatoes, and salt and pepper to taste. Bring to a boil, cover and simmer about 45 minutes or until the lentils and barley are tender.

Serve sprinkled with parsley or coriander.

Cook's Notes

Nutrition below for 1 cup serving.

Rate This Recipe

Scroll over the empty stars to rate.       Add a Recipe Comment