Carrot, chickpea, and barley soup

Shape, March, 2007 by Grace Young

Serves 4

Prep time: 10 minutes

Cook time: 45 minutes

  3 cups reduced-sodium chicken 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.

Nutrition score per serving

(1 cup): 141 calories, 2 g fat (9% of calories), <1 g saturated fat, 28 g carbs, 8 g protein, 7 g fiber, 76 mg calcium, 2 mg iron, 633 mg sodium

TIP To make this soup a hearty meal, add 1/2 cup warm cooked pasta to each bowl before serving.