Recipe: Three-Mushroom Barley Soup

Only 1 gram of fat per serving

This rich-tasting soup boasts only 1 gram of fat in each serving. The best part? The taste. Meaty mushrooms of various varieties and barley are a perfect pair.

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Ingredients

½ ounce dried porcini mushrooms
1 large yellow onion
1 carrot, finely chopped
1 rib celery, chopped (1/4 cup)
12 ounces fresh mushrooms, thinly sliced
6 medium-large fresh shiitake mushrooms, stems removed, sliced
3 quarts (12 cups) vegetable stock
2 cups hulled barley or pearled barley
1 bay leaf
4 tablespoons balsamic vinegar, or to taste
Pepper to taste
Parsley or cilantro
1 bag (3-4 handfuls) spinach

Directions

  1. Soak porcini mushrooms in warm water for about 30 minutes, until soft. Drain, squeeze out (save liquid to use
    later in the soup), and chop.
  2. Stir-fry onion in a soup pot until beginning to soften. Add carrots, celery, and all the mushrooms. Cook a few
    minutes, until fresh mushrooms begin to soften.
  3. Add vegetable stock, barley, bay leaf, and porcini soaking liquid. Bring to a boil. Lower heat and simmer for 1
    hour, adding more liquid if necessary.
  4. Add vinegar and pepper to taste. Before serving, add cilantro/parsley and spinach.

Nutritional information

Per serving: 1 cup (8 ounces)

Calories: 180
Total Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 200mg
Total Fiber: 9g
Protein: 6g
Carbohydrates: 36g

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Source: Prevent and Reverse Heart Disease by Dr. Caldwell B. Esselstyn

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