Mediterranean Fennel Barley Soup

One of my all-time favorite ingredients are lemons. It’s such a versatile citrus packed with vitamin C and adds a distinct tartness to any roasted vegetable. It’s also become my go-to for soup broths that are laden with heavy grains or beans. The lemon juice complements the soft creamy fennel, earthy fire roasted tomatoes and hearty barley in this stew so nicely along with a sprinkle of salty Parmesan on top!

This original recipe came from Eating Well but I switched the white beans to chickpeas and added the lemon juice which really brightened it up. This ones in my fridge for the entire week and only cost about $20 (I doubled the recipe).

INGREDIENTS

  • 4 teaspoons extra-virgin olive oil
  • 1 large onion, diced
  • 1 medium fennel bulb, cored and chopped
  • 5 cloves garlic, minced
  • 1 teaspoon dried basil
  • 1 15-ounce can chickpeas, rinsed
  • 1 14-ounce can fire-roasted diced tomatoes
  • 6 cups low-sodium vegetable broth
  • ¾ cup quick-cooking barley
  • 1 5-ounce package baby spinach (6 cups)
  • ¼ cup grated Parmesan cheese
  • Juice of 1 lemon
  • Salt and pepper to taste

Heat oil in a large soup pot over medium-high heat. Add onion, fennel, garlic, and basil; cook, stirring frequently, until tender and just beginning to brown, 6 to 8 minutes. Stir in the chickpeas, tomatoes, broth and barley into the pot. Bring to a boil over high heat. Reduce heat to medium and simmer, stirring occasionally, until the barley is tender, about 15 minutes. Stir in the lemon juice then add spinach and cook until wilted, about 1 minute. Salt and pepper to taste. Remove from the heat. Serve and top with Parmesan cheese.

A little summer stroll…

Enjoying a rare date night dance at friend Tom and Haeley’s wedding… whiskey in hand

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Barley and Greens Bowl

  I wish I had taken a better picture, but alas I ate this dish so fast the photo staging just wasn’t happening. 


Whole grains are important sources of dietary fiber, vitamins, and minerals that are not found in refined or “enriched” grains. One serving of hulled barley is high in protein, low in calories, helps lower your cholesterol and even has 60% of your daily fiber requirement. It also contains iron (for those looking for non-meat sources if iron), and is very high in thiamin – which would have devastating neurological effects if not included in your daily intake. 
This barley and greens bowl is a great way to introduce barley into your diet. The grain and edamame combo are tossed in an Asian-style salad dressing, but the tangy lemon juice and salad greens topped with creamy avocado and tofu definitely takes it up a notch. The recipe stems from from Clean Green Eats by Candice Kumai. It’s simple, satisfying, healthy and clean. So eat away!

BARLEY AND GREENS BOWL

  • 1 1/2 cups pearl or hulled barley
  • 1 1/2 cups water
  • 1 1/2 cups shelled organic edamame
  • 1 cups wild baby arugula
  • 1 cup baby kale
  • 2 blocks savory, baked, organic tofu (firm or extra firm), cut into cubes and cooked to your liking
  • 1 ripe avocado, halved and thinly sliced

For the dressing:

  • 4 tablespoons low-sodium soy sauce
  • 2 tablespoons toasted sesame oil
  • Juice of 1 lemon
  • 1 tablespoon dried oregano
  • 1 teaspoon finely grated lemon zest

Combine the barley and the water in a medium saucepan, and bring to a boil. Reduce the heat to low and simmer for 40 to 50 minutes until all of the liquid is absorbed. Remove from heat and allow to cool slightly. In a large bowl, whisk together the soy sauce, sesame oil, lemon juice, oregano, and lemon zest until well combined. Add the slightly cooled barley and edamame to the bowl and toss to coat. Add the arugula and kale and toss gently to combine. To serve, top with tofu and avocado slices.