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Lentil-Toasted Barley Soup with Sausage
Ingredients
- 1 tablespoon olive oil
- 1/2 cup regular barley
- 1 cup chopped onion (1 large)
- 3/4 cup chopped carrots
- 2 cloves garlic, minced
- 2 teaspoons ground cumin
- 4 cups reduced-sodium chicken broth
- 1 cup water
- 1/2 cup lentils, rinsed and drained
- 1 bay leaf
- 1 14 1/2ounce can no-salt-added diced fire-roasted tomatoes, undrained
- 6 ounces cooked chicken-apple sausage links, halved lengthwise and sliced
- 4 cups fresh baby spinach
Directions
1. In a 3- to 4-quart saucepan heat oil over medium heat. Add barley; cook and stir for 3 to 4 minutes or until barley is golden. Add onion, carrots, and garlic; cook about 10 minutes or just until vegetables are tender, stirring occasionally. Stir in cumin; cook and stir for 30 seconds more.
2. Add broth, the water, lentils, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, about 55 minutes or until barley and lentils are tender. Stir in tomatoes and sausage; heat through. Remove and discard bay leaf.
3. Add spinach, stirring until spinach begins to wilt. Ladle soup into serving bowls. Serve immediately.
Nutrition Facts
(Lentil-Toasted Barley Soup with Sausage)
- Servings Per Recipe 6,
- cal. (kcal) 245,
- Fat, total (g) 7,
- chol. (mg) 32,
- sat. fat (g) 2,
- carb. (g) 33,
- Monosaturated fat (g) 2,
- fiber (g) 10,
- sugar (g) 5,
- pro. (g) 14,
- vit. A (IU) 4859,
- vit. C (mg) 15,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 3,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 165,
- Cobalamin (Vit. B12) (µg) 0,
- sodium (mg) 645,
- Potassium (mg) 440,
- calcium (mg) 81,
- iron (mg) 4,
- Mark as Free Exchange () 0,
- Percent Daily Values are based on a 2,000 calorie diet
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