Carrot, Chickpea, And Barley Soup
Serves: 4
One filling bowl has all of the vitamin A you need in a day
Ingredients
3 cups reduced-sodium chicken broth1 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)
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.
