Tomato-Barley Soup

Health score
35%
Tomato-Barley Soup
65 min.
4
198kcal

Suggestions


Warm up your kitchen and your soul with this delightful Tomato-Barley Soup, a perfect blend of flavors and textures that will leave you craving more. This hearty soup is not only a feast for the senses but also a nutritious option for any meal of the day. With its vibrant tomatoes, tender zucchini, and chewy pearl barley, each spoonful is a comforting embrace that brings the essence of home-cooked goodness to your table.

Imagine the aroma of garlic and fresh basil wafting through your kitchen as you prepare this dish. The low-sodium chicken broth serves as a savory base, allowing the natural sweetness of the tomatoes to shine through. Topped with a sprinkle of shaved Parmesan cheese and a hint of fresh basil, this soup is a delightful starter, a satisfying snack, or a light antipasti that can be enjoyed any time of the year.

Not only is this Tomato-Barley Soup delicious, but it also boasts a balanced caloric breakdown, making it a guilt-free indulgence. With 198 calories per serving, it’s a great way to nourish your body without compromising on flavor. Whether you’re looking for a quick weeknight dinner or a cozy dish to share with friends, this recipe is sure to impress. So grab your pot and let’s get cooking!

Ingredients

  • 0.8 cup basil divided thinly sliced
  • 29 oz chicken broth low-sodium canned
  •  garlic cloves thinly sliced
  • tablespoon olive oil extra-virgin
  • 0.5 ounce parmesan cheese shaved
  • 0.5 cup pearl barley 
  • 0.5 teaspoon salt 
  • pound tomatoes cut in chunks
  • oz zucchini halved lengthwise thinly sliced

Equipment

  • bowl
  • pot

Directions

  1. Boil barley in a large pot of water until tender but still chewy (40 minutes).
  2. Drain.
  3. Meanwhile, in large pot, heat oil over medium heat.
  4. Add zucchini and garlic; cook until zucchini begins to soften (2 minutes).
  5. Add tomatoes, broth, salt, and 1/2 cup basil; bring to a boil. Boil until the tomatoes have softened (7 minutes).
  6. Divide the soup among 4 bowls.
  7. Add barley and remaining 1/4 cup basil; top with Parmesan, and serve.

Nutrition Facts

Calories198kcal
Protein18.38%
Fat27.16%
Carbs54.46%

Properties

Glycemic Index
45
Glycemic Load
1.57
Inflammation Score
-8
Nutrition Score
14.32478253187%

Flavonoids

Naringenin
0.77mg
Kaempferol
0.11mg
Myricetin
0.18mg
Quercetin
0.98mg

Nutrients percent of daily need

Calories:197.74kcal
9.89%
Fat:6.34g
9.76%
Saturated Fat:1.56g
9.78%
Carbohydrates:28.61g
9.54%
Net Carbohydrates:22.8g
8.29%
Sugar:4.58g
5.09%
Cholesterol:2.41mg
0.8%
Sodium:421.07mg
18.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.65g
19.3%
Manganese:0.63mg
31.29%
Vitamin K:32.22µg
30.68%
Vitamin C:24.66mg
29.89%
Vitamin A:1300.41IU
26.01%
Vitamin B3:4.9mg
24.49%
Fiber:5.81g
23.22%
Phosphorus:190.84mg
19.08%
Potassium:652.15mg
18.63%
Copper:0.32mg
16.23%
Selenium:10.64µg
15.2%
Vitamin B6:0.28mg
14.18%
Magnesium:46.94mg
11.74%
Vitamin B2:0.17mg
9.96%
Iron:1.75mg
9.73%
Folate:36.34µg
9.09%
Calcium:87.82mg
8.78%
Zinc:1.23mg
8.18%
Vitamin E:1.22mg
8.12%
Vitamin B1:0.12mg
7.75%
Vitamin B12:0.25µg
4.13%
Vitamin B5:0.3mg
2.97%
Source:My Recipes