Mushroom Barley Soup
(makes 6 servings)
1/2 ounce (14 g) dried porcini or shiitake mushrooms
1 cup (240 ml) boiling water
olive oil cooking spray
3 large cloves garlic, minced
2 medium onions chopped
1 rib celery, chopped
1 pound (480 g) button mushrooms, sliced thin
2 teaspoons (10 ml) light soy sauce
2 tablespoons (30 ml) dry sherry
3 cups (720 ml) 98% fat-free, no-salt-added canned beef broth
2 cups (480 ml) water
1/2 cup (75 g) medium pearl barley
3 carrots cut into coins
2 sprigs fresh thyme
1 sprig fresh rosemary
freshly ground pepper
- In a small bowl, soak the dried mushrooms in the boiling water for about 20 minutes. Chop the mushrooms on a cutting board and reserve the liquid. Strain the liquid in a sieve lined with a paper towel and set aside.
- Coat a heavy nonstick soup pot with cooking spray. Add the garlic, onion and celery. Cook, stirring often until the onion is translucent and soft. Add the mushrooms, soaked dried mushrooms, soy sauce, and sherry. SautÃ© until most of the liquid has evaporated. Add the broth, water, soaking liquid, barley, carrots, thyme and rosemary. Bring to a simmer. Cover and simmer for 1 hour. Season with pepper and serve.
- Before serving, remove the herb sprigs. Ladle into warmed bowls. Serve immediately.
Per Serving: 132 calories (5% calories fat), 7 g protein, 1 g total fat (0.1 g saturated fat), 25 g carbohydrates, 6 g dietary fiber, 0 cholesterol, 162 mg sodium
Diabetic exchanges: 1 1/2 carbohydrate (1 bread/starch, 2 vegetable)