What a great soup! It is full of flavor with a mixture of textures and good nutrition.

  • 1 tablespoon canola oil
  • 1 large onion, chopped
  • 2 stalks celery, diced
  • 1 teaspoon minced garlic
  • 1 can (49 ounces) fat-free chicken or vegetable broth
  • 1 can (14 ounces) canned diced seasoned tomatoes
  • 3/4 cup green lentils, wash and drain
  • 1/2 cup pearl or quick barley
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon ground thyme
  • 2 chicken or turkey sausage links, optional
  • 1 cup shredded carrots
  • salt and pepper to taste
  • dash hot sauce to taste

In a large saucepan or soup pot, heat oil. Add onion and cook until translucent. Add celery and cook until tender. Add garlic and cook 1 minute. Add broth, tomatoes, lentils, barley, Italian seasoning, and thyme. Bring to a boil. Reduce heat, cover pan and continue to boil gently for 35 - 45 minutes or until lentils and barley are tender.

In a small skillet, remove sausage from casing and cook over medium-hot heat until brown. Stir to crumble as it cooks. Add sausage and carrots to the soup pot. Cook another 10 minutes or until carrots are tender. Add salt and pepper to taste. Add hot sauce to taste.

If soup is too thick, add additional broth or water to thin to desired consistency.

Makes 10 cups

Serves 6

Nutritional Information per serving:

  • Calories: 240
  • Fat, gm.: 4
  • Protein, gm.: 16
  • Carbs, gm.: 35
  • Cholesterol, mg.: 20
  • Fiber, gm.: 11.6