Mushroom and Barley Broth
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
Calories:
277
calories
Calories
Healthy, because
Even smarter
Nutritional values
This soup is low in calories and fat but high in nutrients from the mushrooms and onions. Mushrooms provide fiber and other nutrients such as vitamin D and copper. The barley also provides energizing carbohydrates and satiation.
If you don't have barley, you can use rice or some whole wheat noodles.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 277 cal. | (13 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 0.7 mg | (6 %) | ||
| Vitamin K | 3.9 μg | (7 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 14 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 463 mg | (12 %) | ||
| Calcium | 42 mg | (4 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 6.8 mg | (45 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 oz dried, mixed Mushrooms (soaked in hot water for 20 minutes)
- 2 Tbsps olive oil
- 1 Red onion (finely diced)
- 3 cloves garlic cloves (finely chopped)
- 1 tsp chopped thyme
- 4 cups sliced Chanterelle
- 1 ⅖ liters vegetable stock
- 1 cup Pearl barley
- salt
- peppers
Preparation
Kitchen utensils
1 Pot, 1 Cutting board, 1 Small knife, 1 Teaspoon, 1 Salad spinner, 1 Egg slicer, 1 Small bowl, 1 Tablespoon, 1 Toaster, 1 Serrated knife, 8 Toothpicks
Preparation steps
1.
Heat the olive oil in a large pan and cook the onion and garlic for a few minutes until starting to soften.
2.
Add the thyme and cook for 5 minutes, until the onions are soft. Add the dried mushrooms, their soaking liquid, and the fresh mushrooms. Cook for about 10 minutes, until most of the liquid has evaporated.
3.
Add the stock and pearl barley. Stir and bring to a boil, then cover and simmer gently for 1 hour. Season with salt and pepper, then ladle into serving bowls.
