Beakers Vegetable Barley Soup Recipes

Steps:

• Add the barley to a large saucepan, cover with cold water, and bring to the boil. Reduce the heat, and then simmer for 45 minutes, or until the barley is tender. Rinse the grains under cold running water, drain well and set aside.
• Heat the olive oil in a large heavy-bottomed saucepan over medium heat. Add the onion and cook, stirring occasionally, for 5 minutes. Add the zucchinis, potatoes, garlic and chard and cook, stirring occasionally, for 5 minutes more until the greens have wilted.
• Pour in the stock and water and bring everything to the boil. Reduce the heat to low and simmer for 20 minutes. Add in the Cannellini beans and simmer for another 20 minutes. Return the barley, green beans and peas, and simmer for a final 5 to 10 minutes, or until the vegetables are tender. Season with salt and pepper, and grate the Parmesan over the dish before serving.

Steps:

• Season the meat with 1/4 teaspoon each of the salt and pepper. Heat 1 tablespoon of the olive oil in a large soup pot over medium-high heat. Add the meat to the pot and cook, stirring occasionally, until well browned, about 5 minutes. Transfer the meat to a plate.
• Add the remaining tablespoon of olive oil to the pot, then add the onion and mushrooms and cook, stirring occasionally, until softened, about 4 minutes. Add the carrots, celery, chopped chard stems, if using (if you are using spinach, do not add it here), garlic, the remaining 3/4 teaspoon salt and 1/4 teaspoon pepper and cook, stirring often, for 2 minutes more.
• Add the broth, 2 cups of water, the diced tomatoes with their juices, and the barley and return the meat with any accumulated juices to the pot. Bring to a boil, then lower the heat to low, cover, and simmer until the barley is cooked and the meat is tender, about 1 hour. Add the chard leaves or spinach and the dill and cook for 2 minutes more, then serve.
• The soup will keep in an airtight container in the refrigerator for up to 4 days, or in the freezer for 3 months.
• SERVING SIZE: 2 1/4 cups
• PER SERVING: Calories 340; Total Fat 13 g (Sat Fat 2.5 g, Mono Fat 7 g, Poly Fat 1 g); Protein 21 g; Carb 38 g; Fiber 16 g; Cholesterol 50 mg; Sodium 860 mg; Total Sugar 9 g (Added Sugar 0 g)
• EXCELLENT SOURCE OF: copper, iron, magnesium, manganese, niacin, phosphorous, potassium, protein, selenium, thiamine, riboflavin, vitamin A, vitamin K, zinc
• GOOD SOURCE OF: calcium, folate, molybdenum, pantothenic acid