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Carrot, Chickpea, and Barley Soup

Carrot, Chickpea, and Barley Soup

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)

Directions

  1. 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.

Note

  • Nutritional information does not include option whole-grain rolls.

Nutrition Information

Per serving: 191 kcal cal., 2 g fat (1 g sat. fat), 698 mg sodium, 7 g fiber, 6 g sugar, 9 g pro., 105 mg calcium, 2 mg iron. Percent Daily Values are based on a 2,000 calorie diet

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