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.
Serves: 10
Prep Time: 15 min
Cook Time: 60 min

Ingredients

1/2 lb ground chicken
1 tbsp vegetable oil
1 cup onion(s), diced
2 cloves garlic, diced
1/2 lb mushrooms, large
1 carrot(s), large
1 stalk celery, large
1 tbsp thyme, fresh
2 tbsp tomato paste
1 tbsp soy sauce, low-sodium
1 tbsp balsamic vinegar
1 tsp salt
1/2 tsp pepper
4 cups water
1/2 cup pearl barley
1 can black beans

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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.

Helpful Tip

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
Calories160
Protein10 g
Fat5 g
Carbohydrate20 g
Fibre6 g
Sugar2 g
Cholesterol15 mg
Sodium410 mg
Per 225 g serving % Daily Value
Potassium10
Calcium4
Iron10
Vitamin A2
Vitamin C6
Vitamin B68
Vitamin B121
Folate30
Zinc10