Food and Recipe of the Month: Vegetable Barley Soup
Care of Andrea Howe of glowingongreens.com
As the cold winter months progress, choosing hearty dishes is essential to stay warm. Barley is an impressive grain due its vast health benefits, and its ability to keep us feeling full for a long time.
Barley, like other whole grains, is rich in B vitamins which aid in brain health, red blood cell development, and increasing energy levels. Additionally, barley is rich in soluble fibre, particularly beta-glucan which causes us to feel full for longer thus reducing appetite and aiding in weight loss. This fibre can also reduce blood sugar levels, blood pressure, and cholesterol, lowering the risk for cardiac diseases. Beta-glucans also produce short-chain fatty acids which reduce inflammation and reduce the risk of cancer cell formation. Not only do these powerful grains have amazing health benefits, they are also delicious and easy to cook.
This chewy and nutty grain can be served is many dishes like soups, stews, salads, or on its own.
Check out this Vegetable Barley Soup recipe to gain these amazing benefits.
– 1 tbsp olive oil
– 1 yellow onion, diced
– 3 carrots, peeled and diced
– 3 stalks of celery, diced
– ½ cup pearled barley, rinsed
– 6 cups vegetable broth
– 1/3 cup lentils
– 1/3 cup diced tomatoes, canned
– fresh thyme
– salt and pepper
1. In a large stockpot, heat olive oil on medium-high heat.
2. Add the onion and sauté until translucent. Add the carrots and celery and sweat for 3 minutes.
3. Add the barley, vegetable broth, lentils, and diced tomatoes. Cover and bring to a boil, then
simmer until barley is tender.
4. Season with thyme, salt, and pepper.