Iron-Rich: Barley Soup Recipe

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Iron-Rich: Barley Soup Recipe from the Recipes 4U Collection


Iron-Rich: Barley Soup Recipe

Recipe Ingredients

1 tablespoon Olive oil
1 Onion, chopped
3 cup Mushrooms, sliced
3/4 cup Pearl barley
6 cup Stock - veg or chicken
2 Bay leaves
1/4 teaspoon Pepper
3 cup Potatoes, diced
1 Half a cup Carrots, diced
1/2 cup Parmesan, freshly grated, or
-cheddar, shredded
1/4 cup Fresh parsley, chopped

Recipe Preparation

In large sauce pan, heat oil over medium heat; cook onion, stirring
often, for 2-3 mins. or until softened. Add mushrooms; cook,
stirring often, for about 5 mins. or until softened. Add barley;
cook, stirring, for 1 minute. Add stock, 2 cups of water, bay leaves
and pepper; bring to boil. Reduce heat to medium-low; simmer,
covered, for 1 hour.

Add potatoes, carrots and salt to saucepan; return to boil. simmer
over medium-low heat for 30 mins. or until vegetables are tender.
Remove and discard bay leaves.

Taste and adjust seasoning. Ladle into bowls; sprinkle with Parmesan
and parsley.

Per serving: calories [about] 250 Protein [g] 5 fat [g]4 carbohydrate
[g] 50 source of fibre: very high source of iron: good Source:
Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96



Servings: 4




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Diet tips

In planning a meal plan, the important thing is to try to cut down your ingestion of fat, salt and refined carbohydrates.
Some lower carbohydrate diet guidlines:
* Use splenda instead of sugar. Recipes that call for sugar can be changed to make use of splenda instead. It doesn't weigh the same so you will have to experiment a little and it might not be perfect for everything, but it does bake up nice in most cases.

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Foods containing allyl sulfides
( includes pickled shallots, white onions and spring onions)

The onion family of vegetables is rich in allyl sulphides, a chemical which experts believe might be linked to a reduced risk of stomach and colon cancer.
Although there is insufficient hard medical proof at hand, allyl sulfides are also thought by nutritionalists to reduce symptoms with blood circulation, sterilization and diabetes.

Foods containing allyl sulfides are low in calories, so should be included in your weight loss program.

Iron-Rich: Barley Soup Recipe provided by Recipes 4U

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This Iron-Rich: Barley Soup Recipe is one of our Grain Recipes, which have been collected from our own collection and open source collections. It goes without saying that, as there are over 50,000 recipes in the collection it is not practical to prepare every recipe, so please take care, and double check everything and don`t trust the information implicitly. If you spot any thing that looks wrong, let us know.


Iron-Rich: Barley Soup Recipe

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