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Toasted Barley and Pepper Soup

You can try other grains in this soup too like whole spelt, farro, or wheatberries.

Prep Time: 15 minutes

Nutrition Facts

Serving Size: 1 cup

  • Calories 190
  • Carbohydrate 26 g
  • Protein 10 g
  • Fat 5.0 g
  • Saturated Fat 1.2 g
  • Sugar 7 g
  • Dietary Fiber 5 g
  • Cholesterol 25 mg
  • Sodium 275 mg
  • Potassium 630 mg

This Recipe Serves 6

Ingredients

1 tablespoon olive oil
¾ cup quick cooking barley
2 links roasted garlic chicken sausage, diced
1 onion, diced
2 stalks celery, diced
3 small or 2 medium carrots, peeled and diced
1 red bell pepper, seeded and diced
1 orange or yellow bell pepper, seeded and diced
2 cloves garlic, minced
4 cups low sodium chicken broth
1 (14.5-ounce) can reduced sodium diced tomatoes
1 bay leaf
½ teaspoon salt (optional)
¼ teaspoon ground black pepper

Instructions

  1. Add the oil to a soup pot over medium-high heat.  Add the barley and sauté until toasted, about 2 minutes. Add the sausage and sauté 2 more minutes.
  2. Add the onion, celery, carrots, and bell peppers, and sauté about 3 minutes or until the onions begin turn clear.
  3. Add the garlic and sauté 1 more minute.
  4. Stir in the chicken broth and tomatoes. 
  5. Add the bay leaf, salt (optional), and ground black pepper. Bring to a boil, then reduce to a simmer. Simmer, covered, for 15 minutes.
  6. Remove the bay leaf and serve.

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