1001 Low-Fat Veg: Barley-Vegetarian Chowder

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* Exported from MasterCook *

 

Barley-Vegetarian Chowder

 

Recipe By : 1,001 Low-Fat Vegetarian Recipes by Sue Spitler, page 546

Serving Size : 4 Preparation Time :0:00

Categories : Grains And Cereals Soups And Stews

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

29 ounces canned reduced-sodium vegetable broth -- divided

(2 14 1/2 ounces cans)

2/3 cup barley

Vegetable cooking spray

2 small onions -- chopped

1 leek -- sliced

2 cloves garlic -- minced

1 cup fresh or frozen lima beans

1 cup fresh or frozen whole-kernel corn

1 cup finely chopped cabbage

2 medium carrots -- sliced

1 teaspoon dried savory leaves

1/2 teaspoon dried thyme leaves

1 bay leaf

2 tablespoons flour

1/2 cup skim milk

Salt and pepper -- to taste

 

4 main-dish servings (about 13/4 cups each)

 

A perfect soup for crisp autumn days: substitute any desired vegetables.

 

1. Heat 1/2 can broth to boiling in small saucepan; stir in barley and let

stand 15 to 30 minutes.

 

2. Spray large saucepan with cooking spray; heat over medium heat until

hot. Sauté onions, leek, and garlic until tender, about 5 minutes. Add

remaining vegetables and herbs; sauté 2 to 3 minutes. Add remaining 1 1/2

cans broth and barley mixture; heat to boiling. Reduce heat and simmer,

covered, until barley is tender, about 20 minutes.

 

3. Heat soup to boiling. Mix flour and milk and stir into soup. Boil,

stirring constantly, until thickened. Season to taste with salt and

pepper. Discard bay leaf.

 

Per Serving: Calories: 312, % Calories from fat: 4, Fat (gm): 1.3,

Saturated fat (gm): 0.3, Cholesterol (mg): 0.5, Sodium (mg): 121, Protein

(gm): 12.7, Carbohydrate (gm):66, Exchanges: Milk: 0.0, Vegetable: 2.0,

Fruit: 0.0, Bread: 3.5, Meat: 0.0, Fat: 0.0.

 

 

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