Wash all vegetables and cut into small pieces. Place olive oil and 1/4 cup water in a large soup pot. Mix in vegetables and herbs and cook for 15 minutes over medium-low heat, stirring occasionally. Add 2 quarts of water and bring to a boil. Reduce heat, cover, and cook for 1 hour. While the mixture is cooking, fill a separate saucepan with 2 quarts of water. Add salt, barley, and lentils. Mix well and bring to a boil. Reduce heat and cook for 40 minutes with the pot partially covered, stirring occasionally. Drain barley and lentils, and add to vegetables in last 10 minutes of cooking. Add salt and pepper to taste. Serve hot, sprinkled with grated cheese.
Calories: 160 calories, Carbohydrates: 28 g, Protein: 7 g, Fat: 3 g, Saturated Fat: <1 g, Cholesterol: 2 mg, Sodium: 190 mg, Fiber: 8 g
Exchanges per serving: 2 starch, 1/2 fat. Carbohydrate choices: 2.
Johanna Burani is a dietitian and certified diabetes educator at Nutrition Works in Morristown, New Jersey.