|Lentil and barley soup is rich in protein and fiber|
and has less than 160 calories per serving!
Follow Foods For Long Life on Facebook and Pinterest.
Watching your Weight Between Holidays
If you are trying to lose a few Thanksgiving pounds before your diet is once again challenged at Christmas and New Years, this fat-free vegan lentil and barley soup can help you out. It's rich is protein and fiber which really satisfies your appetite for only 157 calories per serving. If you're too busy Christmas shopping to cook, don't worry. This one step, one pot meal is easy to prepare. Make it on the weekend and heat it up for lunch or dinner during the week.
Transitioning to a Plant-Rich Diet
A hearty soup with lots of fiber and protein can be very satisfying for people transitioning to a more plant-rich diet. Protein from plant sources is just as beneficial as protein from meat and dairy and doesn't contain the cholesterol and saturated fat. And meat doesn't contain any fiber, one of the most critical components of any diet.
|Barley: High in fiber, selenium, and manganese.|
(not gluten free)
Lentils: Hi in protein, iron, phosphorus, copper,
as well as fiber, folate and manganese.
* * *
Fat Free Lentil and Barley Soup
[makes 6 servings]
4 cups vegetable broth*
1 (14.5 oz) can diced tomatoes, no salt added
1 1/2 cups chopped onion
1 1/2 cups chopped carrots
1/2 cup dried green lentils
1/3 cup pearl barley
1/2 teaspoon granulated garlic
1/4 teaspoon ground black pepper, or to taste
1/2 teaspoon salt, or to taste
1 bay leaf
* or 4 cups water with bouillon cube
Place all of the ingredients in a 5 quart Dutch oven or soup pot. Bring to a boil on high heat. Lower the heat and simmer, tightly covered, and stirring occasionally, until the lentils and barley are cooked, about 45 minutes.
|Add all ingredients at once. |
No need to sauté veggies in oil.
|Always remember to remove the bay leaf.|
Remove the bay leaf and serve.
|Each serving is only 157 calories and has |
7 grams of protein and 9 grams of fiber!
Per serving: 157 calories, <1 g total fat, 0 g saturated fat, 28 mg omega-3 and 216 mg omega-6 fatty acids, 0 g cholesterol, 7 g protein, 29 g carbohydrates, 9 g dietary fiber, and 228 mg sodium.