Mushroom Barley Soup

Vegetarian
Dairy Free
Very Healthy
Health score
100%
Mushroom Barley Soup
35 min.
4
320kcal

Suggestions

Ingredients

  • cup barley 
  •  bay leaves 
  • 0.3 teaspoon pepper black
  • 20 ounces button mushrooms sliced
  • large carrots diced
  •  celery stalks diced
  • sprigs thyme leaves fresh
  • 0.5 teaspoon kosher salt 
  • cups chicken broth low-sodium
  • 1.5 tablespoons olive oil 
  • medium onions diced yellow

Equipment

  • frying pan
  • pot

Directions

  1. In a medium pan, bring the barley and 4 cups of water to a boil. Cover, reduce heat to medium-low, and simmer until tender, 30 to 40 minutes. Meanwhile, heat the oil in a large pot over medium-low heat.
  2. Add the onions, salt, and pepper. Cover and cook until the onions have softened, 5 to 7 minutes.
  3. Add the carrot and celery and cook, covered, for 6 minutes more.
  4. Add the mushrooms, increase heat to medium-high, and cook, covered, until they release their juices, about 4 minutes.
  5. Add the broth, bay leaves, and thyme and simmer, uncovered, for 10 minutes. Stir in the cooked barley and cook for 5 minutes more.
  6. Remove and discard the bay leaves. If desired, season with additional salt and pepper and serve with the sourdough toast.Tip: If you have a few minutes to spare, bring out the barley's nutty flavor by sauteeing the uncooked grain with 1 tablespoon of olive oil or butter over medium heat for a few minutes before adding the water.

Nutrition Facts

Calories320kcal
Protein19.69%
Fat22.77%
Carbs57.54%

Properties

Glycemic Index
62.71
Glycemic Load
12.15
Inflammation Score
-10
Nutrition Score
26.586956361066%

Flavonoids

Catechin
1.1mg
Apigenin
0.12mg
Luteolin
0.96mg
Isorhamnetin
2.76mg
Kaempferol
0.41mg
Myricetin
0.02mg
Quercetin
11.21mg

Nutrients percent of daily need

Calories:319.78kcal
15.99%
Fat:8.7g
13.39%
Saturated Fat:1.59g
9.92%
Carbohydrates:49.49g
16.5%
Net Carbohydrates:38.32g
13.93%
Sugar:6.77g
7.52%
Cholesterol:0mg
0%
Sodium:408.33mg
17.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.93g
33.87%
Vitamin A:3126.08IU
62.52%
Vitamin B3:11.56mg
57.81%
Manganese:1.11mg
55.72%
Vitamin B2:0.83mg
48.57%
Fiber:11.17g
44.69%
Selenium:30.83µg
44.05%
Copper:0.87mg
43.69%
Phosphorus:356.95mg
35.69%
Potassium:1069.7mg
30.56%
Vitamin B1:0.45mg
30.05%
Vitamin B5:2.38mg
23.83%
Magnesium:88.25mg
22.06%
Vitamin B6:0.42mg
21.19%
Iron:3.57mg
19.85%
Zinc:2.49mg
16.57%
Vitamin C:11.4mg
13.81%
Folate:48.44µg
12.11%
Vitamin E:1.17mg
7.79%
Vitamin K:7.56µg
7.2%
Calcium:59.93mg
5.99%
Vitamin B12:0.35µg
5.86%
Vitamin D:0.28µg
1.89%
Source:My Recipes