Diabetes-Friendly Recipes

Mushroom Barley Soup


(makes 6 servings)

1/2ounce (14 g) dried porcini or shiitake mushrooms
1cup (240 ml) boiling water
olive oil cooking spray
3large cloves garlic, minced
2medium onions chopped
1rib celery, chopped
1pound (480 g) button mushrooms, sliced thin
2teaspoons (10 ml) light soy sauce
2tablespoons (30 ml) dry sherry
3cups (720 ml) 98% fat-free, no-salt-added canned beef broth
2cups (480 ml) water
1/2cup (75 g) medium pearl barley
3carrots cut into coins
2sprigs fresh thyme
1sprig fresh rosemary
freshly ground pepper
  1. In a small bowl, soak the dried mushrooms in the boiling water for about 20 minutes. Chop the mushrooms on a cutting board and reserve the liquid. Strain the liquid in a sieve lined with a paper towel and set aside.
  2. Coat a heavy nonstick soup pot with cooking spray. Add the garlic, onion and celery. Cook, stirring often until the onion is translucent and soft. Add the mushrooms, soaked dried mushrooms, soy sauce, and sherry. Sauté until most of the liquid has evaporated. Add the broth, water, soaking liquid, barley, carrots, thyme and rosemary. Bring to a simmer. Cover and simmer for 1 hour. Season with pepper and serve.
  3. Before serving, remove the herb sprigs. Ladle into warmed bowls. Serve immediately.
Per Serving:132 calories (5% calories fat), 7 g protein, 1 g total fat (0.1 g saturated fat), 25 g carbohydrates, 6 g dietary fiber, 0 cholesterol, 162 mg sodium
Diabetic exchanges:1 1/2 carbohydrate (1 bread/starch, 2 vegetable)

 

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