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.
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