Dinner Tonight: Barley Soup al Verde

Health score
44%
Dinner Tonight: Barley Soup al Verde
45 min.
4
413kcal

Suggestions


Warm your soul with a comforting bowl of Barley Soup al Verde, the perfect dish for any occasion, whether it's a cozy dinner at home or a delightful lunch with friends. This vibrant soup is packed with nourishing ingredients that not only please the palate but also cater to your wellness goals. With its rich flavors and lovely green hue from fresh spinach and savory cabbage, it's a feast for both the eyes and the stomach.

In just 45 minutes, you can create a hearty meal that serves four people, making it ideal for family gatherings or meal prep for the week ahead. The combination of pearl barley, known for its nutty taste and chewy texture, along with a delightful blend of sautéed onions, sage, and a generous sprinkle of Parmesan cheese, elevates this soup to main course glory. A dash of olive oil and aromatic chicken stock creates a deeply satisfying base that ties all the flavors together.

Not only is this Barley Soup al Verde delicious and nourishing, but it also boasts a balanced caloric breakdown that will fuel your day. With a satisfying 413 calories per serving, it offers 16.61% protein, 38.25% fat, and 45.14% carbohydrates, making it a wholesome choice for anyone looking to indulge without the guilt. So gather your ingredients, pull out your favorite pot, and get ready to enjoy a bowl of goodness that feels like a warm hug from inside!

Ingredients

  • cup cabbage halved sliced
  • 6.3 cups chicken stock see 
  • tablespoons olive oil 
  •  onion chopped
  • 0.3 cup parmesan grated
  • 0.8 cup quick-cooking barley 
  •  sage fresh
  • servings salt 
  • cups pkt spinach chopped

Equipment

  • frying pan
  • pot

Directions

  1. Pour the stock into a large pot. Bring to a boil. While that's warming up, pour the oil into another pot set over low heat.
  2. Add the onions and sage and cook, stirring occasionally, for 5 minutes.
  3. Add the cabbage and the spinach, and cook for 2 minutes.
  4. When the stock is boiling, pour it into the other pan with cabbage and spinach. Turn the heat to medium and cook for 15 minutes.
  5. Add the barley and cook for 30 minutes. Season with salt and pepper to taste.
  6. Serve with the grated Parmesan, and more salt and pepper to taste.

Nutrition Facts

Calories413kcal
Protein16.61%
Fat38.25%
Carbs45.14%

Properties

Glycemic Index
32.5
Glycemic Load
1
Inflammation Score
-9
Nutrition Score
23.346086881731%

Flavonoids

Apigenin
0.03mg
Luteolin
0.2mg
Isorhamnetin
1.38mg
Kaempferol
1.65mg
Myricetin
0.09mg
Quercetin
6.52mg

Nutrients percent of daily need

Calories:413.05kcal
20.65%
Fat:17.72g
27.26%
Saturated Fat:4.14g
25.9%
Carbohydrates:47.05g
15.68%
Net Carbohydrates:39.8g
14.47%
Sugar:8.11g
9.01%
Cholesterol:16.92mg
5.64%
Sodium:889.15mg
38.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.32g
34.63%
Vitamin K:130.12µg
123.93%
Vitamin A:2212.11IU
44.24%
Vitamin B3:7.91mg
39.55%
Manganese:0.76mg
38.21%
Selenium:24.68µg
35.25%
Fiber:7.25g
29%
Phosphorus:265.51mg
26.55%
Vitamin B2:0.45mg
26.24%
Copper:0.44mg
21.84%
Vitamin B6:0.43mg
21.62%
Folate:84.36µg
21.09%
Potassium:702.05mg
20.06%
Vitamin C:15.51mg
18.8%
Magnesium:70.94mg
17.73%
Vitamin B1:0.25mg
16.47%
Calcium:156.68mg
15.67%
Iron:2.6mg
14.47%
Vitamin E:2.14mg
14.26%
Zinc:1.75mg
11.67%
Vitamin B5:0.23mg
2.29%
Vitamin B12:0.1µg
1.67%