Carrot, Chickpea, and Barley Soup
Carrot, Chickpea, and Barley Soup
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This Recipe

  • Skill Level: Beginner
  • Serves: 4
  • Start to Finish: under 1 hour
  • Prep: 10 minutes
  • Cook: 45 minutes

Nutrition Facts

Amount per serving:
Total Calories: 191kcal (10%)
  • 698mg (29%) Sodium
  • 36g Carbs
  • 7g Fiber
  • 2g (3%) Fat
  • 1g (3%) Saturated Fat
  • 6g Sugars
  • 9g Protein
  • 105mg (10%) Calcium
  • 2mg (13%) Iron
191kcal (10%)698mg (29%)36g7g2g (3%)6g9g1g (3%)
One filling bowl has all of the vitamin A you need in a day

Ingredients:

  • 3 cups reduced-sodium chicken broth
  • 1 cup carrot juice
  • 1/4 cup barley, rinsed and drained
  • 1 cup canned chickpeas, rinsed and drained
  • 2 cups diced carrots
  • 1 teaspoon balsamic vinegar
  • 1/4 teaspoon freshly ground pepper
  • 3 tablespoons chopped parsley
  • 2 tablespoons grated Parmesan
  • 4 small whole-grain rolls (optional)
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Directions:

Directions

In a medium saucepan combine broth, carrot juice, barley, and chickpeas. Bring to a boil over high heat. Reduce heat to low, cover, and simmer 30 minutes. Add carrots and return to a boil over high heat. Reduce heat to low, cover, and continue to simmer for 15 minutes. Remove from heat. Using a slotted spoon, remove about 1 1/2 cups of solids and place in a medium bowl. Mash with a fork. (Or use a hand-immersion blender and pulse 3 seconds.) Return mashed vegetables to saucepan. Stir in vinegar, pepper, and parsley. Divide the soup among 4 bowls. Top with grated Parmesan, and serve with warm whole-grain rolls if desired.
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