Lentil-Barley Soup

Vegetarian
Dairy Free
Health score
20%
Lentil-Barley Soup
80 min.
4
221kcal

Suggestions

Ingredients

  •  bay leaves 
  • 0.8 cup beer 
  • 0.5 teaspoon pepper black
  • teaspoons canola oil 
  • cup carrots chopped
  • cup celery chopped
  • 0.3 cup celery leaves chopped
  • 0.5 cup lentils dried
  • 0.3 teaspoon thyme leaves dried
  • 0.3 cup optional: dill fresh chopped
  • cup leek sliced
  • 0.5 cup parsnips chopped
  • 0.3 cup pearl barley uncooked
  • 0.1 teaspoon salt 
  • cups vegetable broth organic
  • cup water 

Equipment

  • frying pan
  • blender
  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add leek to pan; saut 2 minutes.
  3. Add broth, 1 cup water, and beer; bring to a boil.
  4. Add chopped carrot and next 8 ingredients (through bay leaves); return to a boil. Cover, reduce heat, and simmer for 15 minutes. Stir in lentils; cover and cook 30 minutes. Discard bay leaves.
  5. Place 1 1/2 cups broth mixture in a blender.
  6. Remove the center piece of blender lid (to allow steam to escape); secure blender lid on blender.
  7. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Return pureed mixture to pan, and stir in salt. Return mixture to a boil; cover, reduce heat, and simmer 10 minutes or until thoroughly heated, stirring occasionally.

Nutrition Facts

Calories221kcal
Protein16.51%
Fat11.34%
Carbs72.15%

Properties

Glycemic Index
87.98
Glycemic Load
6.66
Inflammation Score
-10
Nutrition Score
20.338695522236%

Flavonoids

Catechin
0.25mg
Epicatechin
0.04mg
Apigenin
1.14mg
Luteolin
0.46mg
Isorhamnetin
1.28mg
Kaempferol
1.51mg
Myricetin
0.09mg
Quercetin
2.04mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:221.23kcal
11.06%
Fat:2.71g
4.17%
Saturated Fat:0.27g
1.67%
Carbohydrates:38.81g
12.94%
Net Carbohydrates:26.63g
9.68%
Sugar:5.81g
6.45%
Cholesterol:0mg
0%
Sodium:847.07mg
36.83%
Alcohol:1.73g
100%
Alcohol %:0.51%
100%
Protein:8.88g
17.76%
Vitamin A:6517.67IU
130.35%
Fiber:12.18g
48.73%
Folate:171.07µg
42.77%
Manganese:0.85mg
42.67%
Vitamin K:34.53µg
32.89%
Vitamin B1:0.3mg
19.72%
Phosphorus:184.98mg
18.5%
Iron:3.19mg
17.72%
Potassium:610.83mg
17.45%
Vitamin B6:0.33mg
16.52%
Magnesium:63.94mg
15.98%
Vitamin C:12.23mg
14.83%
Copper:0.27mg
13.61%
Zinc:1.71mg
11.42%
Selenium:7.7µg
11%
Vitamin B3:2.13mg
10.64%
Vitamin B5:0.9mg
8.99%
Vitamin B2:0.14mg
8.35%
Vitamin E:1.25mg
8.33%
Calcium:75.16mg
7.52%
Source:My Recipes