Country French Barley Vegetable Potage - 14g Carbs, 3g Fiber
From www.diabetesselfmanagement.com
Preparation time: 20 minutes
Yield: 8 cups
6 cups water
1 Tbsp low-sodium, fat-free beef bouillon powder
1/2 cup pearled barley
Vegetable cooking spray
2 cloves garlic, minced
1 cup sliced leek
1 cup sliced fresh carrot
1 cup sliced celery
2 cups sliced fresh mushrooms
1 tsp herbes de Provence
1/2 tsp black pepper
In a large pot, combine 3 cups of the water with the beef bouillon
powder and pearled barley. Bring to a boil and cover. Reduce heat
and simmer for 30 minutes, until barley is softened. Meanwhile,
coat a large nonstick skillet with cooking spray and heat over
medium heat. Sauté garlic, leek, carrot, and celery until
crisp-tender. Stir in mushrooms and continue to sauté until
mushrooms are tender. Set aside until barley is softened. Add
sautéed vegetables to large pot with barley and additional
3 cups water, herbes de Provence, and black pepper. Cook an
additional 20–30 minutes until vegetables are tender and the
consistency is thickened slightly.
(You may need to replace some water lost by evaporation—this
recipe should make 2 quarts of soup.)
Serving size: 1 cup
Nutrition per Serving:
63 Calories, 2g Protein, 0g Fat, 0g Saturated fat,
54mg Sodium, 14g Carbs, 3g Fiber
Exchanges per serving: 1/2 starch, 1 vegetable
Carbohydrate choices: 1
This recipe was developed by Sharon Palmer, a registered
dietitian and freelance writer in Southern California