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Nutrition Facts
Serving Size 1 (348g) Recipe makes 6 servings
Calories 187
Calories from Fat 7		(3%)
Amount Per Serving		%DV
	Total Fat 0.8g	1%
	Saturated Fat 0.2g	0%
	Monounsaturated Fat 0.1g
	Polyunsaturated Fat 0.4g
	Trans Fat 0.0g
Cholesterol 0mg		0%
Sodium 34mg		1%
Potassium 510mg		14%
Total Carbohydrate 35.2g		11%
	Dietary Fiber 13.5g	54%
	Sugars 2.7g
Protein 10.7g		21%
Vitamin A 3514mcg		70%
Vitamin B6 0.3mg		15%
Vitamin B12 0.0mcg		0%
Vitamin C 4mg		7%
Vitamin E 0mcg		1%
Calcium 48mg		4%
Iron 3mg		18%
detailed view... how is this calculated?

Lentil Barley Soup Recipe #348278

From fatfreevegan.com, adapted from NewCenturyNutrition.com Based on a recipe by J. Raymond Thick enough to be called a stew, this hearty soup is easy to prepare and cooks in a single pot. Add more water or stock if you wish to have a thinner soup. Pearl barley is the variety most commonly sold in supermarkets. Natural food stores offer hulled barley, which is slightly less refined and cooks in about the same amount of time.

by Chef #1109421

1¼ hours | 15 min prep

SERVES 6

1 cup lentils, rinsed
2 stalks celery, sliced
1/2 cup hulled barley or pearl barley
1/2 teaspoon oregano
6 cups water or vegetable stock
1/2 teaspoon ground cumin
1 onion, chopped
1/4 teaspoon black pepper
2 garlic cloves, minced or crushed
1/8-1/4 teaspoon red pepper flakes
2 carrots, sliced
1/2 teaspoon salt (optional)
2-4 cups fresh spinach (optional)

Place all ingredients except salt into a large pot and bring to a simmer.
Cover and cook, stirring occasionally, until the lentils and barley are tender, about 1 hour.
Add salt to taste and spinach, if desired.
Cook briefly until spinach is wilted but still bright green.
This soup can also be prepared in a crockpot. If you start with boiling water it will cook in 1 to 2 hours; with cold water, 5 to 6 hours.
To cook in a pressure cooker, put all ingredients except salt and spinach into cooker and bring it to high pressure.
Cook at high pressure for 12 minutes; then bring pressure down with a quick-release method. Lentils should be cooked, but barley may not be completely tender.
Cook until barley reaches the desired state of tenderness, about 15 minutes, adding water if a thinner consistency is needed. Then add salt and spinach, if desired.
Cook briefly until spinach is wilted but still bright green.

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Lentil Barley Soup Recipe #348278

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