EatSmarter exclusive recipe

Smarter Barley Soup

with Duck and Root Vegetables
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Smarter Barley Soup

Smarter Barley Soup - Creative medley of poultry, vegetables and grains

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
ready in 1 hr 45 min.
Ready in
Calories:
262
calories
Calories

Healthy, because

Even smarter

Nutritional values

Most people are familiar with the classic barley soup - but the small cereal comes out big here with the duck leg. The poultry meat has a low caloric value, because the skin and the fat underneath does not get into the soup. The accompanying mix of vegetables, spices and barley warms the stomach and the folic acid from the barley promotes blood formation.

The piquant soup tastes even more fruity if you add not only prunes, but also some dried apricots and apple rings cut into small pieces. This is also good for your well-being, because dried fruit contains a great combination of the minerals potassium, magnesium and calcium.

1 serving contains
(Percentage of daily recommendation)
Calorie262 kcal(12 %)
Protein16 g(16 %)
Fat10 g(9 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.6 mg(75 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.6 mg(13 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.4 mg(29 %)
Folate36 μg(12 %)
Pantothenic acid1 mg(17 %)
Biotin6.9 μg(15 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C16 mg(17 %)
Potassium478 mg(12 %)
Calcium103 mg(10 %)
Magnesium44 mg(15 %)
Iron3 mg(20 %)
Iodine12 μg(6 %)
Zinc1.8 mg(23 %)
Saturated fatty acids4.3 g
Uric acid136 mg
Cholesterol41 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1
fresh Duck leg (about 250 grams)
1
large Onion
1
3
4 sprigs
1 ½ pints
1
large Parsnip (about 150 grams)
2
medium-sized Carrots (about 150 grams)
1 piece
Celery root (about 100 grams)
1
2 sprigs
4 ounces
1
6
4 ounces
1 teaspoon
Preparation

Kitchen utensils

2 Pots, 1 Small bowl, 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Fork, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Fine-mesh sieve, 1 Whisk, 1 Citrus juicer, 1 Slotted spoon

Preparation steps

1.
Smarter Barley Soup preparation step 1

Rinse duck leg, pat dry and remove the skin.

2.
Smarter Barley Soup preparation step 2

Peel onion. Pierce onion with bay leaf and cloves.

3.
Smarter Barley Soup preparation step 3

Rinse parsley. Put the duck leg, studded onion and parsley in a pot with chicken stock. Cook over medium heat for 60 minutes, skimming off the rising foam as needed.

4.
Smarter Barley Soup preparation step 4

Meanwhile, rinse, peel and cut root vegetables into 1 cm (approximately 1/2-inch) cubes.

5.
Smarter Barley Soup preparation step 5

Remove duck leg from the broth and let cool on a plate.

6.
Smarter Barley Soup preparation step 6

Rinse thyme. Add root vegetables, pearl barley and thyme into the pot with the broth and bring to a boil. Cook for 15 minutes over medium heat.

7.
Smarter Barley Soup preparation step 7

Meanwhile use a fork to remove the meat from the duck leg and tear into strips.

8.
Smarter Barley Soup preparation step 8

Squeeze half a lemon into a small bowl. Cut dried plums in half. After the soup has cooked for 15 minutes, add duck meat and plums and continue cooking for another 10 minutes. Turn off heat and blend in sour cream, 1 teaspoon lemon juice and paprika until smooth. Season to taste with salt, pepper and grated nutmeg. Serve with a dollop of sour cream in each bowl.