Saturday, January 17, 2009

Mushroom, Barley & Spinach Soup Recipe

Here's a healthy soup/stew if anyone is interested. I broke down the calories and for a one cup serving it's between 135 and 150 calories. To bring the sodium level down, use low sodium chicken broth and/or use 1/2 chicken broth and 1/2 water.

1 tablespoon butter/margarine
1 tablespoon vegetable oil
1 pound mushrooms, sliced
1 cup chopped yellow onion
1/2 cup chopped red pepper
2 carrots chopped
4-5 cups chicken broth (ok to water down to reduce sodium level)
1/3 cup pearl barley (rinsed)  (NOTE: sounds like a small amount of barley but it puffs up; also barley is a higher calorie grain so don't overindulge with the amount)
1 tablespoon red vinegar
5 oz. frozen chopped spinach, thawed and squeezed dry
1 teaspoon salt (optional)
ground pepper to taste

In a large soup pot over medium heat, melt butter with oil. Add mushrooms, onion, bell pepper, and carrots. Saute until tender, about 7 minutes. Add stock, barley, and vinegar. Bring to a boil. Reduce heat to medium-low and simmer, covered, until barley is tender, about 25-30 minutes. Add spinach, salt (optional), and pepper and simmer, uncovered, for 10 minutes.


  1. I love the idea of posting recipes for each other! This sounds good and I bet I could make it vegan with just a few changes!

  2. Nicely done- this sounds delicious. I will try to get my act together and send you a tofu (I know- I thought that I hated it until I made it this time) and veggie stir fry mix that is really quite good- if I do say so myself. I will post in on my blog this weekend.