Chipotle Mushroom Barley Soup: ChefMD™
Aired on Lifetime Television for Women
Sunday, January 7 and February 18
Show 401
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Barley provides the same nutritional elements as corn, plus vitamin B3. The fiber in barley slows down how fast carbohydrates are absorbed and reduces glucose and insulin response which is good for people with Type II diabetes. Barley also lowers cholesterol. Dr. John La Puma prepares a 10-minute, cool weather barley soup with shiitake mushrooms and chipotle. To prepare the mushrooms, the stems are twisted off and the caps are thinly sliced. Thinly sliced carrots are sauteed in heart-healthy olive oil. Quick-cook barley is added along with spicy canned tomatoes. Feta cheese, rich in calcium and protein, is a delightful topping. Enjoy, and may you live 100 years!
Thick & Smoky Chipotle Barley Soup:
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Calories: 204 per serving (29% from fat)
Ingredients:
2 teaspoons olive oil
1/2 cup each: chopped yellow onion and thinly sliced carrots
2 (3-1/2 oz.) packages shiitake mushrooms, tough part of stems discarded, caps sliced
1 (14-1/2 oz.) can fat free beef broth
1/2 cup quick cooking barley
1 (14-1/2 oz.) can fire roasted diced tomatoes, undrained
2 to 3 teaspoons chopped or pureed chipotle chilies in adobo sauce, as desired
1/2 cup (2 oz.) crumbled feta cheese
Preparation:
Heat oil in a heavy large saucepan over medium-high heat. Add onion and carrots. Cook 3 minutes, stirring occasionally. Add mushrooms, stir and continue
cooking 2 minutes. Add broth and barley, cover and bring to a boil. Reduce heat and simmer covered until barley and vegetables are tender, about 12 minutes.
Stir in tomatoes and chipotle chilies. Cover and simmer 5 minutes longer. Ladle into shallow bowls and top with cheese
Substitutions:
Crimini mushrooms may replace the shiitakes, packaged julienned (matchstick) carrots may replace the sliced carrots, shallots may replace the onion and diced
smoked gouda may replace the feta cheese.
Tips:
For a vegetarian version, substitute vegetable broth for the beef broth.
Nutritional Analysis Per Serving:
Total fat (g): 7
Fat calories (kc): 61
Cholesterol (mg): 17
Trans fatty acids (g): 0
Saturated fat (g): 3
Polyunsaturated fat (g): .5
Monounsaturated fat (g): 3
Fiber (g): 5
Carbohydrates (g): 31
Sugar (g): 8
Protein (g): 7
Sodium (mg): 653
Calcium (mg) 122