Barley and Lentil Soup

This soup combines the two Prairie culinary powerhouses…barley and lentils.

2 onions, chopped
1 garlic clove, minced
1 tbsp (15 mL) olive oil
½ tsp.(2 mL) ginger
½ tsp(2 mL) paprika
½ tsp (2 mL) turmeric
4 ½ cups (1.125 L) beef stock
1 can (796 ml|28 ounce) tomatoes, chopped or diced
¾ cup (175 mL) cup pearled barley
1 can (540 ml|19 ounce) lentils, drained
1 can (540 ml|19 ounce) chickpeas, drained
¼ cup (60 mL) chopped fresh basil or 1 tbsp (15 mL) dried
Salt and freshly ground pepper, to taste

Sauté onions and garlic in oil. Stir in ginger, paprika and turmeric and cook 1 minute. Stir in beef stock, tomatoes and barley, bring to a boil and simmer for 30 minutes. Add remaining ingredients and simmer an additional 15 minutes.

Serves 6

Note: When using pearled barley with 4% beta-glucan content, 1 serving of soup would contain approximately 1 gram of beta-glucan. Consuming 3 grams of barley beta-glucan is needed to meet the required daily intake for lowering cholesterol.

Recipe developed by: Dr. Nancy Ames, Research Scientist, Agriculture and Agri-Food Canada Photo Courtesy of Agriculture and Agri-Food Canada

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