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