Protein-Rich Recipes
Split Pea Barley Soup
Makes about 3 quarts
Barley adds great texture to this simple one-pot soup.
2 cups split peas
1/2 cup hulled or pearled barley
8 cups water or vegetable broth
1 medium onion, chopped
2 celery stalks, sliced
1 teaspoon ground cumin
1 teaspoon basil
1 teaspoon thyme
1/4 teaspoon black pepper
1-1/2 teaspoons salt
In a large pot, combine peas, barley, water, onion, celery, cumin, basil, thyme, and black pepper. Cover loosely and simmer, stirring occasionally, until peas are tender, about 1 hour.
Transfer 4 cups to a blender and process until smooth. You may have to do this in a couple of batches. Fill blender no more than half full and hold lid on firmly. Return to pot, add salt, and serve.
Per 1-cup serving: 180 calories; 11 g protein; 34 g carbohydrate; 1 g fat; 6 g fiber; 337 mg sodium; calories from protein: 24%; calories from carbohydrates: 72%; calories from fats: 4%
The Way To Eat 