BARLEY LENTIL CHICKEN SOUP

[[ recipeID=recipe-8kftpcojf, title=Barley, Lentil Chicken Soup ]]

Ingredients

8 cups low-sodium, far-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 cardamon

1 cup barley

1 cup pearl barley

1 can 14 oz. can 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

Instructions

Place oil in a large pot and heat on medium-high. Place onions and carrots in the pot, sauté for about 10 minutes - until onions become translucent. Add garlic, cumin, and red pepper flakes and stir for about one minute. Add chicken broth, barley, and cardamom pods. Cover and bring to a boil, then lower the heat to a simmer for 20 minutes. After 20 minutes, remove the cardamom pods, and add lentils and tomatoes. Cover and simmer for 25 minutes, until the barley and lentils become tender. Add chicken, Swiss chard, Kale, cover for 2-3 minutes. Season to taste with salt and pepper and serve. Click here for larger image

Amount Per Serving
Calories 476
% Daily Value*
Total Fat 4.5g		6%
Saturated Fat 1g		5%
Trans Fat 0g
Sodium 189mg		7%
Total Carbohydrate 95g		31%
Dietary Fiber 7.3g		29%
Sugars 55g
Protein 23g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

This can be vegetarian if one uses vegetable broth and omits the chicken. The soup can be made a day ahead up to the point where the chicken and greens are added. It is best to not overcook the greens in order to retain their nutrients.