Roasted Tomato & Barley Soup

Roasting vegetables draws out natural sugars for flavor while preserving nutrients. In this recipe, the preparation is minimal and the result is a deliciously distinct flavor.

Ingredients

  • 2 pounds plum tomatoes, cut in half and seeded (about 8-10 tomatoes)
  • 1 tablespoon olive oil
  • 2 tablespoons snipped fresh basil leaves
  • 3 cans (14 1/2 ounces each) 99% fat-free beef broth
  • 1 1/2 cups tomato juice
  • 2/3 cup quick-cooking barley, uncooked
  • 2   garlic cloves, pressed
  • 1 teaspoon Italian Seasoning Mix
  • 1/2 teaspoon salt

Directions

  1. Preheat oven to 450°F. Cut tomatoes in half lengthwise; remove seeds using Core & More. Place tomatoes and oil in Classic Batter Bowl; toss gently to coat.

  2. Line Large Bar Pan with 17-inch piece of Parchment Paper. Arrange tomatoes, cut side up, in single layer over bottom of pan; bake 45 minutes or until tomatoes start to shrivel. Remove from oven; cool slightly.

  3. Remove skins from tomatoes; return to batter bowl. Using Professional Shears, snip tomatoes into small pieces. Snip basil; set aside.

  4. In (4-qt.) Casserole, combine tomatoes, broth, tomato juice, barley, garlic pressed with Garlic Press, seasoning mix and salt. Bring to a boil; reduce heat. Simmer, uncovered, 10 minutes. Remove from heat; stir basil into soup just before serving. 

Yield:

  • 8 cups
    6  servings of about 1 1/4 cups

Nutrients per serving:

Calories 160 (17% from fat), Total Fat 3 g, Saturated Fat 0 mg, Cholesterol 0 mg, Carbohydrate 27 g, Protein 9 g, Sodium 540 mg, Fiber 6 g 

U.S. Diabetic exchanges per serving:

1 1/2 starch, 1 vegetable (1 1/2 carb) 

Cook's Tips:

Lining the pan with Parchment Paper makes cleanup a breeze.

Roasted tomatoes can be served on their own as a healthful side dish or use instead of canned tomatoes in soups and pasta sauces.

Summertime is a great time to take advantage of vine-ripened tomatoes. If tomatoes are not at their peak ripeness, stir 1 tablespoon of sugar into the soup.

Barley is a good source of dietary fiber, and it's cholesterol- and sodium-free, low in fat, and a good source of protein, B vitamins and phosphorus. Because it is a significant source of water-soluble fiber, it can help reduce blood cholesterol levels when part of a low-fat diet.

Italian seasoning can be substituted for the Italian Seasoning Mix, if desired.

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