Chicken Barley Soup with Walnut Pesto

Health score
24%
Chicken Barley Soup with Walnut Pesto
45 min.
8
427kcal

Suggestions

Ingredients

  • slices bacon chopped
  • 0.3 teaspoon pepper black freshly ground
  • cup butternut squash cubed peeled ()
  • 0.5 cup carrots finely chopped
  • 0.5 cup celery finely chopped
  • tablespoon garlic fresh minced
  • tablespoons garlic fresh minced
  • 0.3 cup apples i use 2 granny smith apples finely chopped
  •  habanero pepper 
  • tablespoons olive oil extra-virgin
  • 1.5 cups onion chopped
  • ounce parmigiano-reggiano cheese freshly grated
  • cup pearl barley rinsed uncooked drained
  • inch portobello mushroom caps chopped
  • 0.3 teaspoon salt 
  • 0.8 teaspoon salt 
  • ounces swiss chard 
  •  thyme sprig 
  • 0.3 cup walnuts toasted
  • 4.5 quarts water cold
  • pound meat from a rotisserie chicken whole

Equipment

  • food processor
  • bowl
  • frying pan
  • sieve
  • dutch oven

Directions

  1. Cook bacon in a large skillet over medium heat until crisp.
  2. Add onion, garlic, and mushrooms to pan; cook 5 minutes, stirring frequently. Set aside.
  3. Remove and discard giblets and neck from chicken.
  4. Place chicken and thyme in a large Dutch oven over medium heat. Cover with 4 1/2 quarts cold water; bring to a simmer. Skim fat from surface; discard.
  5. Remove stems and center ribs from Swiss chard. Coarsely chop stems and ribs; reserve leaves.
  6. Add stems, ribs, and next 5 ingredients (through apple) to pan; bring to a simmer. Pierce habanero with a fork; add to pan. Cook 35 minutes or until chicken is done.
  7. Remove chicken from pan; cool slightly.
  8. Remove chicken from bones; chop meat. Discard bones, thyme sprig, and habanero. Strain barley mixture through a sieve over a bowl. Reserve 4 cups of broth for another use. Return remaining 6 cups broth to pan; bring to a boil. Cook 10 minutes. Return chicken and barley mixture to pan; bring to a simmer.
  9. Add mushroom mixture. Cook 2 minutes or until thoroughly heated. Stir in 3/4 teaspoon salt and black pepper.
  10. To prepare pesto, cook Swiss chard leaves in boiling water 2 minutes.
  11. Drain and rinse under cold water; drain.
  12. Place leaves, walnuts, and remaining ingredients in a food processor; process until smooth.
  13. Serve with soup.

Nutrition Facts

Calories427kcal
Protein21%
Fat52.2%
Carbs26.8%

Properties

Glycemic Index
49.85
Glycemic Load
1.65
Inflammation Score
-10
Nutrition Score
25.250434714815%

Flavonoids

Cyanidin
0.16mg
Catechin
0.48mg
Epigallocatechin
0.01mg
Epicatechin
0.29mg
Epigallocatechin 3-gallate
0.01mg
Apigenin
0.19mg
Luteolin
0.15mg
Isorhamnetin
1.5mg
Kaempferol
1.89mg
Myricetin
0.94mg
Quercetin
6.96mg

Nutrients percent of daily need

Calories:426.89kcal
21.34%
Fat:25.02g
38.49%
Saturated Fat:6.73g
42.09%
Carbohydrates:28.89g
9.63%
Net Carbohydrates:22.87g
8.32%
Sugar:3.32g
3.69%
Cholesterol:72.72mg
24.24%
Sodium:598.41mg
26.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.65g
45.29%
Vitamin K:242.97µg
231.4%
Vitamin A:5133.39IU
102.67%
Vitamin B3:7.92mg
39.61%
Selenium:26.36µg
37.65%
Manganese:0.74mg
36.76%
Vitamin B6:0.57mg
28.32%
Phosphorus:272.68mg
27.27%
Fiber:6.03g
24.1%
Vitamin C:19.53mg
23.68%
Magnesium:85.5mg
21.38%
Copper:0.4mg
19.8%
Potassium:556.95mg
15.91%
Zinc:2.29mg
15.28%
Vitamin B1:0.21mg
13.8%
Iron:2.41mg
13.39%
Vitamin B2:0.21mg
12.33%
Calcium:120.27mg
12.03%
Vitamin B5:1.17mg
11.73%
Vitamin E:1.73mg
11.53%
Folate:33.94µg
8.48%
Vitamin B12:0.37µg
6.09%
Vitamin D:0.24µg
1.62%
Source:My Recipes