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MUSHROOM-BARLEY SOUP
While they are much appreciated for providing umami (the taste sensation of savory deliciousness) and their low calorie content, mushrooms also offer significant nutritional benefits, including B vitamins, potassium, selenium and Vitamin D. The classic pairing of flavorful mushrooms and fiber-rich barley makes for a thoroughly satisfying and healthful soup. Lemon juice, fresh dill and a dollop of sour cream balance the early flavor of mushrooms and give the soup a bright finish.
INGREDIENTS
4 teaspoons olive oil, divided
1 large onion, chopped (1 1/2-2 cups)
2 medium carrots, peeled and diced (3/4 cup)
2 ribs celery, diced (3/4 cup)
2 tablespoons all-purpose flour
3 cloves garlic, minced
1 teaspoon dried thyme leaves
6 cups low-sodium chicken broth or vegetable broth, divided
1/2 cup pearl barley
1 1/2 pounds fresh mushrooms, preferably cremini or baby bella, stem ends trimmed, caps wiped clean, quartered (about 7 cups)
1/3 cup chopped fresh dill
1 tablespoon lemon juice
¼ teaspoon salt or to taste
Pepper to taste
1/2 cup low-fat sour cream (optional)
Yield: 9 (1-cup) servings.
PREPARATION
1. Heat 2 teaspoons of the oil in a heavy soup pot (4 to 6-quart capacity) over medium heat. Add onion, carrots and celery; cook, stirring often, until softened, 4 to 5 minutes. Add flour, garlic and thyme; cook, stirring, for 30 seconds. Add 1 cup of the broth and bring to a simmer, stirring constantly. Add remaining broth and barley; bring to a simmer, stirring occasionally. Reduce heat to low, cover and simmer until barley is almost tender, about 35 minutes.
2. Meanwhile, heat remaining 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add mushrooms and cook, shaking skillet and tossing or stirring occasionally, until nicely browned and tender, 5 to 7 minutes.
3. After barley has simmered for 35 minutes, add sautéed mushrooms to soup. Simmer, uncovered, until barley is tender and flavors have blended, 3 to 5 minutes longer. Stir in dill, lemon juice, salt and pepper. Garnish each serving with a dollop of sour cream.
Per (1-cup) serving: Calories: 130. Total fat: 4 grams. Saturated fat: 1.5 grams. Cholesterol: 5 milligrams. Sodium: 150 milligrams. Carbohydrates: 19 grams: Fiber: 3 grams. Protein: 6 grams.
Tip: To shorten cooking time, use quick cooking barley instead of pearl barley; simmer soup for 15 to 20 minutes.
Recipe by Patsy Jamieson
Originally published in Tufts University Health & Nutrition Letter
