Vegetarian Barley & Bean Soup
INGREDIENTS:
1/2 c Chopped onion 1 1/4 c Water
1 Garlic clove; minced 2/3 c Medium QUAKER Barley*
1 tb Vegetable oil 1 tb Lite soy sauce (optional)
14 1/2 oz Reduced sodium chicken broth 10 oz Frozen peas
1/2 c Chopped onion 1 1/4 c Water
1 Garlic clove; minced 2/3 c Medium QUAKER Barley*
1 tb Vegetable oil 1 tb Lite soy sauce (optional)
14 1/2 oz Reduced sodium chicken broth 10 oz Frozen peas
In medium saucepan, cook onion and garlic in oil until onion is tender. Add chicken broth, water, barley and soy sauce; bring to a boil. Reduce heat to low; cover. Simmer 35 minutes; add peas. Continue simmering 10 to 15 minutes or until liquid is absorbed and barley is tender.
Eight 1/2-cup servings
*NOTE: To use Quick QUAKER Barley, substitute 1 cup quick barley for medium barley and decrease water to 1 cup. Cook onion and garlic as directed above. Add remaining ingredients; bring to a boil. Reduce heat to low; cover. Simmer 15 to 18 minutes or until liquid is absorbed and barley is tender.
Nutrition Information: 1/2 cup * Calories 110 * Protein 4g * Carbohydrate 18mg * Fat 2g * Cholesterol 0mg * Dietary Fiber 3g * Sodium 180mg * Percent of Calories from Fat: 19%
Exchanges: Starch/Bread 1, Fat 1/2
Eight 1/2-cup servings
*NOTE: To use Quick QUAKER Barley, substitute 1 cup quick barley for medium barley and decrease water to 1 cup. Cook onion and garlic as directed above. Add remaining ingredients; bring to a boil. Reduce heat to low; cover. Simmer 15 to 18 minutes or until liquid is absorbed and barley is tender.
Nutrition Information: 1/2 cup * Calories 110 * Protein 4g * Carbohydrate 18mg * Fat 2g * Cholesterol 0mg * Dietary Fiber 3g * Sodium 180mg * Percent of Calories from Fat: 19%
Exchanges: Starch/Bread 1, Fat 1/2