Recipes

Wake-Up-Your-Mouth Grain Soup

Soup is good food, especially when it’s loaded with all of these nutrient-rich vegetables. Although there are a lot of ingredients, the more, the merrier.
Print Recipe

Cuisine American

Servings 1 servings
Calories 1326.85 kcal

Ingredients

  

  • 1/2 cup(s) pearl barley
  • 1 Water
  • 1/2 cup(s) short grain brown rice
  • 1/2 cup(s) bulgur
  • 1 tablespoon(s) light olive oil
  • 3 ancho chilies, stemmed, seeded and broken into 2-inch pieces
  • 1 large onion, thinly sliced
  • 2 garlic cloves, halved
  • 8 cup(s) chicken or vegetable broth
  • 1 1/2 cup(s) diced tomatoes
  • 1/4 cup(s) chopped fresh cilantro
  • 1 teaspoon(s) ground allspice
  • 1 sea salt
  • 1 Ground black pepper
  • 8 ounce(s) shiitake mushrooms, stems discarded, caps thinly sliced
  • 1 (15 oz.) can black beans, drained and rinsed
  • 1 carrot, finely diced
  • 1 zucchini, finely diced
  • 1 parsnip, finely diced
  • 1/2 cup(s) salted roasted pumpkin seeds

Instructions

 

  • In a medium saucepan, cover the barley with 4 cups of water and bring to a boil.
  • Cover and simmer over low heat until tender, about 35 minutes; drain.
  • Return the barley to the pan and cover.
  • Meanwhile, in another medium saucepan, cover the brown rice with 2 cups of water and bring to a boil.
  • Cover and simmer over low heat until tender, about 35 minutes.
  • Drain the brown rice and add to the barley.
  • Meanwhile, in a medium bowl, cover the bulgur with 1 cup of hot water.
  • Cover and let stand until the water is absorbed, 10 minutes.
  • In a large, heavy pot, heat the olive oil.
  • Add the chilies, onion and garlic and cook over moderately high heat, stirring occasionally, until the onion is lightly browned, about 5 minutes.
  • Add the broth, tomatoes and allspice and season with 1 tbsp of salt and a pinch of pepper.
  • Bring to a boil, then cover and simmer over low heat for 45 minutes.
  • Let cool slightly.
  • Puree the soup in a blender and return to the pan.
  • Add the mushrooms, black beans, carrot, zucchini and parsnip to the pureed soup and bring to a boil.
  • Cover and simmer over low heat for 20 minutes.
  • Add the barley, rice and bulgur and season with salt and pepper.
  • Ladle the soup into bowls, sprinkle with the pumpkin seeds and chopped cilantro and serve.

Nutrition

Calories: 1326.85kcalCarbohydrates: 240.83gProtein: 32.73gFat: 41.44gSaturated Fat: 6.96gSodium: 9387.3mgFiber: 38.94gSugar: 52.64g

Keyword Low Fat, Rice, Vegetables, Whole Grains
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