Mushroom Barley Soup

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Portfolio Diet Score: 2.5 points per serving

  • Plant Protein: 1 point
  • Viscous Fibre: 0.5 point
  • Oils (MUFAs): 1 point

Nutrition Information

Calories460 kcalMonounsaturated Fat5.3 g
Protein14.1 gPolyunsaturated Fat2.3 g
Bean Protein9.1 gTotal Carbohydrate66.9 g
Soy Protein0 gDietary Fibre15.3 g
Fat9.8 gViscous Fibre2.0 g
Saturated Fat1.3 g
(1 serving – 660 g): 1/4 recipe

Mushroom Barley Soup

Difficulty: Beginner Prep Time 10 min Cook Time 50 min Total Time 1 hr Servings: 4 Calories: 460 kcal (per serving)

Description

Portfolio Diet Score: 2.5 points per serving

  • Plant Protein: 1 point
  • Viscous Fibre: 0.5 point
  • Oils (MUFAs): 1 point

Ingredients

Instructions

  1. In a large cooking pot, sauté onion, celery, and green pepper in oil until soft.

  2. Add barley and brown lightly.

  3. Add stock, mushrooms along with their juice, salt and pepper.

  4. Simmer on low and cook for ~40 mins or until barley is cooked.

  5. Add chickpeas to soup and simmer for another 2 minutes.

  6. Keep stew in a sealed container in the fridge for up to 5 days.

Note

  • Add cayenne for some spice.
  • Top with chopped parsley for additional flavour.
  • Eat with some toasted oat bran bread and plant-sterol margarine for more Portfolio points.
Keywords: Plant Protein, Viscous Fibre, Oils (MUFAs)

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