4 cups water
¾ cup barley, brown rice, or whole wheat pasta, cooked
2 Tablespoons vegetable oil
3 carrots, washed, peeled and sliced
3 stalks celery, washed and sliced
2 onions, chopped
2 parsnips, washed, peeled and sliced
½ teaspoon salt
½ teaspoon pepper
1 teaspoon Italian seasoning
1 (28 ounce) can diced tomatoes
1 bunch kale, washed and chopped, stems removed
1 (15-ounce) can garbanzo beans, rinsed and drained
Vegetable Barley Soup
Servings: 8
Ingredients:
Directions:
- Heat oil in a large pot over medium heat. Add carrots, celery, onions, parsnips, salt and pepper, and Italian seasoning.
- Cook for 20-25 minutes until vegetables begin to soften.
- Add canned tomatoes and water.
- Cover, then cook on low heat for 45 minutes.
- Add kale, garbanzo beans, and cooked barley, rice, or pasta and cook for 5 more minutes.
Notes & Tips:
Recipe Category
One pan meals
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Vegetable Barley Soup
Servings: 8
Ingredients:
4 cups water
¾ cup barley, brown rice, or whole wheat pasta, cooked
2 Tablespoons vegetable oil
3 carrots, washed, peeled and sliced
3 stalks celery, washed and sliced
2 onions, chopped
2 parsnips, washed, peeled and sliced
½ teaspoon salt
½ teaspoon pepper
1 teaspoon Italian seasoning
1 (28 ounce) can diced tomatoes
1 bunch kale, washed and chopped, stems removed
1 (15-ounce) can garbanzo beans, rinsed and drained
Directions:
- Heat oil in a large pot over medium heat. Add carrots, celery, onions, parsnips, salt and pepper, and Italian seasoning.
- Cook for 20-25 minutes until vegetables begin to soften.
- Add canned tomatoes and water.
- Cover, then cook on low heat for 45 minutes.
- Add kale, garbanzo beans, and cooked barley, rice, or pasta and cook for 5 more minutes.
Notes & Tips:
Nutrition Facts
8 serving per container
Serving size 1 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 210 | |
| % Daily Value* | ||
| Total Fat 5g | 6% | |
| Saturated Fat 0.5g | 3% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 500mg | 22% | |
| Total Carbohydrate 36g | 13% | |
| Dietary Fiber 9g | 32% | |
| Total Sugars 8g | ||
| Includes 1g Added Sugars | 2% | |
| Protein 7g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 85mg | 6% | |
| Iron 2mg | 10% | |
| Potassium 593mg | 15% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.