Lentil, Barley and Sweet Potato Soup
This soup is perfect for those seeking a filling and healthy meal that doesn't sacrifice flavour.
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Servings: 8 servings
Ingredients
- 1/2 cup green lentils
- 2 tsp canola oil
- 2 cloves garlic, minced
- 2 carrots, coarsely chopped
- 3 celery stalks, chopped
- 1 medium onion, chopped
- 1 1/2 tsp dried thyme
- 1/2 cup pot or pearl barley
- 6 cups low sodium chicken or vegetable stock
- 2 bay leaves
- 1 medium sweet potato, peeled and diced
- 1/4 cup fresh dill, chopped*
- 1/4 cup fresh parsley, chopped
- 1/4 tsp salt
- 1/4 tsp pepper
Instructions
- Rinse lentils, discarding any blemished or shriveled ones; set aside.
- In a large saucepan, heat oil over medium heat; sauté garlic, carrots, celery, onion and thyme, stirring often, for about 5 minutes or until vegetables are softened.
- Stir in lentils and barley; pour in stock. Add bay leaves. Bring to a boil. Reduce heat, cover and simmer for 40 minutes.
- Stir in sweet potato; cover and simmer for 20 minutes or until barley and potato are tender. Remove and discard bay leaves. Stir in dill and parsley. Season with salt and pepper. Add more stock if desired.
Notes
Cooked soup can be covered and refrigerate for up to two days. Add more stock when reheating.
*If fresh dill is not available, substitute 1 ¼ tsp (6 mL) dried dill.
Nutrition Facts
Lentil, Barley and Sweet Potato Soup
Serving Size
1 serving
Amount per Serving
Calories
141
% Daily Value*
Fat
2
g
3
%
Saturated Fat
0.5
g
3
%
Cholesterol
4
mg
1
%
Sodium
215
mg
9
%
Carbohydrates
24
g
8
%
Fiber
5
g
21
%
Sugar
4
g
4
%
Protein
8
g
16
%
* Percent Daily Values are based on a 2000 calorie diet.