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Mushroom barley soup

Mushroom on cutting board.

Makes 6 servings.

Ingredients

1 tablespoon canola oil, divided

1 medium onion, chopped

2 celery ribs, chopped

1/2 cup pearl barley, rinsed and drained

6 cups reduced-sodium vegetable broth, divided

5 cups (about 3/4 pound) mushrooms, chopped

2 teaspoons Worcestershire sauce

3 medium carrots, peeled and diced

Salt and freshly ground black pepper

Cayenne pepper, to taste

Directions

  • In a large soup pot, heat 1/2 tablespoon of oil over medium heat. Add onion and celery, and sauté for 3 minutes.
  • Add barley and stir, constantly, for 2 minutes.
  • Add 4 cups of broth and bring mixture to boil. Reduce heat to low, cover and simmer for 40 minutes.
  • Meanwhile, in a nonstick pan, heat remaining oil over medium-high heat. Add mushrooms and sauté for 6 minutes, stirring constantly, until mushrooms are tender.
  • Add Worcestershire sauce, and stir for 1 minute.
  • Remove mushrooms from heat. Stir in carrots and set aside.
  • After barley has simmered for 40 minutes, add mushroom and carrot mixture and remaining 2 cups of broth.
  • Bring to a boil, then reduce heat to low and simmer, covered, for 30 minutes, until vegetables and barley are very tender.
  • Season to taste with salt, black pepper and cayenne.
  • Serve immediately, or refrigerate for up to 4 days.

Mushrooms, barley and carrots make this soup full of fiber and high in vitamin B6.

Nutrition information

Amount per serving: 140 calories, 2.5g total fat (0g saturated fat), 25g carbohydrates, 4g protein, 5g dietary fiber, 200mg sodium.

Source: American Institute for Cancer Research

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