Iron-Rich: Barley Soup

Ingredient -

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

Preparation Method

In large sauce pan, heat oil over medium heat; cook onion, stirring often, for 2-3 minutes or until softened. Add mushrooms; cook, stirring often, for about 5 minutes 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 minutes 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