BARLEY LENTIL CHICKEN SOUP
Welcome to a cozy corner of the kitchen, where comfort meets flavor in a steaming bowl of Barley Lentil Chicken Soup. This heartwarming concoction is not just a soup; it's a symphony of wholesome ingredients dancing together to warm your soul.
BARLEY LENTIL CHICKEN SOUP
Ingredients:
- 8 cups low-sodium, fat-free chicken broth
- 1 teaspoon olive oil
- 2 cups chopped onions
- 2 cups chopped carrots
- 4 cloves minced garlic
- 1 teaspoon dried oregano
- ½ teaspoon red pepper flakes
- 2 teaspoons ground cumin
- 3 pods cardamom
- 1 cup barley
- 1 cup pearl barley
- 1 can (14 oz.) petite-diced tomatoes in juice
- ½ cup dried lentils
- 3 cups cooked chicken breast meat, shredded
- 2 cups chopped kale
- 2 cups chopped Swiss chard
Nutritional Information (per serving):
- Calories: 476
- Total Fat: 4.5g (6% DV)
- Saturated Fat: 1g (5% DV)
- Trans Fat: 0g
- Sodium: 189mg (7% DV)
- Total Carbohydrate: 95g (31% DV)
- Dietary Fiber: 7.3g (29% DV)
- Sugars: 55g
- Protein: 23g
Instructions:
- Place a teaspoon of olive oil in a large pot and heat it over medium-high heat.
- Add chopped onions and carrots to the pot and sauté for about 10 minutes or until the onions become beautifully translucent.
- Aromatics & Spice Magic:
- Stir in minced garlic, dried oregano, red pepper flakes, and ground cumin.
- Let the spices and garlic mingle for about a minute, releasing their fragrant aromas.
- The Hearty Broth & Grains:
- Pour in the chicken broth, barley, and those aromatic cardamom pods.
- Cover the pot and bring it to a rolling boil, then reduce the heat to a gentle simmer for 20 minutes.
- Lentils & Tomatoes Join the Party:
- After 20 minutes, remove the cardamom pods, and add dried lentils and diced tomatoes with their juices.
- Cover and let it simmer for an additional 25 minutes until the barley and lentils become tender.
- Protein & Greens Galore:
- Introduce the shredded chicken, chopped Swiss chard, and kale into the mix.
- Cover the pot for a mere 2-3 minutes to let the greens wilt gently.
- Season, Serve & Savor:
- Season your soup to taste with a pinch of salt and pepper.
- Ladle this heartwarming Barley Lentil Chicken Soup into your favorite bowl, and enjoy every spoonful!
Notes:
- Make it vegetarian by swapping chicken broth for vegetable broth and omitting the chicken.
- For meal prep or gatherings, you can make this soup a day ahead up to the point where you add the chicken and greens. Remember not to overcook the greens to preserve their nutrients.
- So, what are you waiting for? Dive into this bowl of love and warmth, and let the flavors hug your taste buds. Enjoy!
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