Carrot, Chickpea, and Barley Soup

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Carrot, Chickpea, and Barley Soup

 

3 cups vegetable broth

1 cup carrot juice

1/4 cup barley, rinsed and drained

1 cup canned chickpeas, rinsed and drained

2 cups diced carrots

1 teaspoon balsamic vinegar

1/4 teaspoon freshly ground pepper

3 tablespoons chopped parsley

2 tablespoons grated Parmesan

4 small whole-grain rolls (optional)

 

In a medium saucepan combine broth, carrot juice, barley, and chickpeas. Bring

to a boil over high heat. Reduce heat to low, cover, and simmer 30 minutes.

Add carrots and return to a boil over high heat. Reduce heat to low, cover, and

continue to simmer for 15 minutes. Remove from heat.

Using a slotted spoon, remove about 1 1/2 cups of solids and place in a medium

bowl. Mash with a fork. (Or use a hand-immersion blender and pulse 3 seconds.)

Return mashed vegetables to saucepan. Stir in vinegar, pepper, and parsley.

Divide the soup among 4 bowls. Top with grated Parmesan, and serve with warm

whole-grain rolls if desired.

Makes 4 servings.

Calories 141, Fat 2 g, Carbs 28 g, Sodium 633 mg, Fiber 7 g.

Tip; To make this soup a hearty meal, add 1/2 cup warm cooked pasta to each bowl

before serving.