Mushroom and Barley Soup
Barley adds fiber and a rich flavor to soup.
Servings: 6; Serving size 1 cup
1/2 cup barley
6 cups water
1 large carrot, diced
2 cups diced celery
2 bay leaves
1/4 cup minced fresh parsley
1 tsp dried thyme
1 medium onion, diced
2 Tbsp olive oil
1/2 lb mushrooms, sliced
1 garlic clove, minced
2 Tbsp lite soy sauce
2 Tbsp fresh lemon juice
Fresh ground pepper
- Place barley and water in a 2-quart saucepan; bring to a boil. Reduce heat and let simmer; add carrot, celery, bay leaves, parsley, and thyme.
- Return to a boil, reduce the heat, cover, and let simmer for 1 hour. When the barley has been cooking for about 45 minutes, use a small skillet to sauté the onion in the olive oil for about 5 minutes.
- Add the mushroom and sauté until tender. Add the mushroom mixture to the barley, along with the remaining ingredients. Continue to simmer for 10 more minutes.
1 1/2 Starch
Calories from Fat 45
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 262 mg
Total Carbohydrate 22 g
Dietary Fiber 5 g
Sugars 5 g
Protein 3 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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