Thanks to Wendy McCallum from Simple Balance for this yummy Mushroom Barley & Lentil Soup recipe. It’s filled with fibre, iron, folate, protein and vitamins A, B and C – what’s not to love?
1 tbsp of olive or coconut oil
1 medium onion, chopped
4 cups low-sodium vegetable broth
6 cups of water
3 cups chopped mushrooms
1 large sweet potato, cut into small cubes
2 carrots, peeled and diced
3/4 cup of pearl barley
3/4 cup green lentils, picked over and rinsed
2 bay leaves
1 tsp, or less, sea salt (to taste)
1/4 tsp pepper
1-2 cups of chopped kale or chard
To prepare: Saute the onion in oil in a large soup pot till soft. Add the mushrooms and cook, 5 minutes or so, till they are soft. Add the barley, stir and cook for a minute, then add the stock and water. Turn heat to high, add the potato, carrots, lentils, bay leaves, pepper and salt. Bring to a boil and then reduce heat to simmer for an hour or so, until the carrots and potato are soft. I usually add the kale about halfway through the cooking process, so it doesn’t get too overcooked. Remove bay leaves and serve. It’s delicious with a little grated asiago or parmesan cheese melted on top.
For more of Wendy’s recipe ideas, visit simple-balance.ca