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Lentil-Toasted Barley Soup with Sausage

Makes: 6 servings Yield: 1 1/3 cups each
Prep 35 mins Cook 55 mins
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 1/2 ounce 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 (g) 165,
  • Cobalamin (Vit. B12) (g) 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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