This is a robust soup that is just right for a cool, late summer evening. Thick with lentils and barley, it is rich in soluble fibre, which is helpful for achieving and maintaining optimal blood sugar and cholesterol levels and for promoting gut health.
Makes 4 to 6 servings
Ingredients
1 lb tomatoes (about 4 medium)
1 tbsp olive oil
1 medium onion, chopped
2 garlic cloves, minced
Salt
Pepper
1 medium orange or yellow bell pepper, chopped
¾ cup green lentils, rinsed and drained
½ cup pot barley
4 cups low-sodium vegetable or chicken broth
1 cup water
⅓ cup coarsely chopped fresh basil
Instructions
Cut "X" into bottom of each tomato using tip of sharp knife. Bring medium saucepan of water to boil. Place tomatoes in saucepan; leave until skin start to separate from flesh, about 30 seconds, then remove to plate and discard water. When tomatoes are cool enough to handle, remove and discard skins. Chop tomatoes and set aside.
Add oil to pot and heat over medium heat. Add onion; cook until softened, about 5 minutes. Stir in garlic, ¾ teaspoon salt, and ½ teaspoon pepper; cook 1 minute. Add bell pepper, lentils, barley, broth, and water. Bring mixture to gentle boil, then reduce heat and simmer until lentils and barley are cooked through, about 45 minutes. Stir in basil and adjust seasoning with additional salt and pepper if desired.
I do not provide nutrition analyses of the recipes I post for various reasons, but mostly because I would rather not uphold diet culture messaging about choosing foods based on their caloric value or macronutrient composition. Humans survived for millennia without knowing the calorie and nutrient content of the foods they ate. They were fine – really.