Chicken and Barley Soup

Chicken and Barley Soup

This soup is reminiscent of the vegetable soup you had as a kid, but uses more sophisticated flavours to add elegance to a rustic dish. The addition of chicken makes it more of a meal, and the balsamic vinegar gives a subtle tangy note to the soup.

Ingredients

  • Serves: 10
  • Prep Time:
  • Cook Time:
  • 1/2 lb (0.3 kg) ground chicken
  • 1 tbsp (15 mL) vegetable oil
  • 1 cup (250 mL) onion(s), diced
  • 2 cloves garlic, diced
  • 1/2 lb (0.3 kg) mushrooms, large
  • 1 carrot(s), large
  • 1 stalk celery, large
  • 1 tbsp (15 mL) thyme, fresh
  • 2 tbsp (30 mL) tomato paste
  • 1 tbsp (15 mL) soy sauce, low-sodium
  • 1 tbsp (15 mL) balsamic vinegar
  • 1 tsp (5 mL) salt
  • 1/2 tsp (2.5 mL) pepper
  • 4 cups (1 L) water
  • 1/2 cup (125 mL) pearl barley
  • 1 can black beans

Instructions

  1. Heat oil over medium-high heat in a large pot. Add ground chicken and cook until no longer pink inside. Add onion and garlic and reduce heat to medium. Cook for another 5 minutes, stirring occasionally.

  2. Wash and slice mushrooms, carrot and celery. Mince the fresh thyme. Add to ground chicken and cook for 15 minutes or until the liquid has evaporated from the mushrooms.

  3. Add tomato paste, vinegar, soy sauce, salt and pepper. Stir to coat vegetables. Add water and barley. Bring to a boil.

  4. Reduce heat, cover and simmer for about 45 minutes or until barley is tender.

  5. Rinse canned beans, add to mixture and heat through.

Freeze remaining fresh thyme in a zip lock bag for use in other recipes.

This hearty soup makes a quick one-bowl meal. Serve with multigrain crusty bread.

Nutrition Info

  • Per 225 g serving Amount
  • Calories 160
  • Protein 10 g
  • Fat 5 g
  • Saturated Fat 0 g
  • Carbohydrate 20 g
  • Fibre 6 g
  • Sugar 2 g
  • Cholesterol 15 mg
  • Sodium 410 mg
  • Per 225 g serving % Daily Value
  • Potassium 10
  • Calcium 4
  • Iron 10
  • Vitamin A 2
  • Vitamin C 6
  • Vitamin B6 8
  • Vitamin B12 1
  • Folate 30
  • Magnesium 19
  • Zinc 10

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