Chipotle Barley Soup
January 7, 2007
Print Recipe Add comment
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Calories: 204 per serving
Percent from Fat: 29%
Food as MedicineSM Tip
Barley is a whole grain rich in the soluble fiber called beta-glucan, which can help lower cholesterol. And it may be effective in reducing glucose and insulin responses, which is good news for people with type 2 diabetes. Barley’s fiber slows down how fast you absorb carbs.
Culinary Taste Tip
Dried mushrooms are concentrated in deep, dark flavor, and the shiitake mushroom is one of the few varieties that can be cooked for a long time without losing its earthy, rich, smoky taste.
Culinary Technique Tip
Barley comes in a quick-cooking form that you can find in most grocery stores. You can add it by the handful to soups to thicken them, or to simmering oatmeal for a richer, thicker texture.
2 teaspoons olive oil
1/2 cup each: chopped yellow onion and thinly sliced carrots
2 (3-1/2 oz.) packages shiitake mushrooms, tough part of stems discarded, caps sliced
1 (14-1/2 oz.) can fat free beef broth
1/2 cup quick cooking barley
1 (14-1/2 oz.) can fire roasted diced tomatoes, undrained
2 to 3 teaspoons chopped or pureed chipotle chilies in adobo sauce, as desired
1/2 cup (2 oz.) crumbled feta cheese
Heat oil in a heavy large saucepan over medium-high heat. Add onion and carrots. Cook 3 minutes, stirring occasionally. Add mushrooms, stir and continue cooking 2 minutes. Add broth and barley, cover and bring to a boil. Reduce heat and simmer covered until barley and vegetables are tender, about 12 minutes. Stir in tomatoes and chipotle chilies. Cover and simmer 5 minutes longer. Ladle into shallow bowls and top with cheese.
Crimini mushrooms may replace the shiitakes, packaged julienne (matchstick) carrots may replace the sliced carrots, shallots may replace the onion and diced smoked Gouda may replace the feta cheese.
For a vegetarian version, substitute vegetable broth for the beef broth.
Total fat (g): 7; Fat calories (kc): 61; Cholesterol (mg): 17; Trans fatty acids (g): 0; Saturated fat (g): 3; Polyunsaturated fat (g): .5; Monounsaturated fat (g): 3; Fiber (g): 5; Carbohydrates (g): 31; Sugar (g): 8; Protein (g): 7; Sodium (mg): 653; Calcium (mg) 122