Diabetic Cooking

Soups & Stews

30-Minute Minestrone with Barley

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Ingredients

  • 1 teaspoon olive oil
  • 1 red onion, chopped
  • 1 carrot, diced
  • 1 zucchini, diced
  • 1 stalk celery, diced
  • 1 clove garlic, minced
  • 2 cups low-sodium chicken or vegetable broth
  • 1 can (about 14 ounces) no-salt-added fire-roasted diced tomatoes
  • 1 cup cooked pearl barley
  • 1/4 cup chopped fresh Italian parsley
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 6 tablespoons grated Parmesan cheese

Directions

Heat oil in large saucepan over medium-high heat. Add onion, carrot, zucchini, celery, and garlic; cook and stir 7 minutes.

Add broth, tomatoes, barley, parsley, oregano, salt, and pepper to saucepan. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 to 20 minutes or until vegetables are tender and soup is thickened.

Ladle soup into bowls; top each serving with 1 tablespoon cheese.

Yield: 6 servings. Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 102, Carbohydrates: 15 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 316 mg, Fiber: 3 g

Exchanges per serving: 1 Bread/Starch, 1/2 Fat.


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