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pearl barley lemon extra-virgin olive oil onion salt carrots celery parsnip white mushrooms shiitake mushrooms garlic oregano thyme ground caraway ground pepper broth parsley
Viewed: 43 - Published at: 3 years agoIngredients
- 1/2 cup pearl barley
- Juice of 1 lemon
- 2 tablespoons extra-virgin olive oil
- 1 small onion, diced
- 1/2 teaspoon sea salt
- 1 1/2 cups peeled and finely diced carrots
- 1 1/2 cups finely diced celery
- 1 parsnip, peeled and diced small
- 1/4 pound white mushrooms, thinly sliced
- 1/4 pound shiitake mushrooms, thinly sliced
- 2 cloves garlic, minced
- 1/4 teaspoon dried oregano
- 1/4 teaspoon dried thyme
- 1/4 teaspoon ground caraway
- Pinch of freshly ground pepper
- 9 cups Pasture Beef Bone Broth (page 56) or Magic Mineral Broth (page 54)
- 1/4 cup loosely packed chopped fresh parsley
Method
- Place the barley in a pan or bowl with the lemon juice and water to cover and soak overnight, or for at least 8 hours.
- Drain and rinse the barley.
- Heat the olive oil in a soup pot over medium-high heat, then add the onion and 1/4 teaspoon of the salt and saute until golden, about 3 minutes.
- Add the carrots, celery, and parsnip and saute for 3 minutes more.
- Add the white mushrooms, shiitake mushrooms, garlic, oregano, thyme, caraway, pepper, and barley and saute for 3 to 4 minutes, until the mushrooms release their juices.
- Pour in 1 cup of the broth to deglaze the pot and cook until the liquid is reduced by three-quarters.
- Add the remaining 8 cups broth and bring to a boil, then lower the heat and simmer for 20 minutes.
- Stir in the the remaining 1/4 teaspoon salt and the parsley, then do a FASS check.
- You may want to add just a spritz of fresh lemon juice.
- If you choose the vegetarian option for this soup, using Magic Mineral Broth, you may want to include some roasted portobello mushrooms to add some heft.
- Preheat the oven to 425F.
- Cut 2 portobello mushrooms into 1/4-inch slices and toss with 1 tablespoon of olive oil, 1 teaspoon of balsamic vinegar, 1/4 teaspoon of salt, and a few grinds of black pepper.
- Arrange them in a single layer on a baking sheet and roast for 15 minutes.
- Once theyre cool enough to handle, chop the portobellos into bite-size pieces.
- Stir them into the soup when you add the parsley.
- If you have leftover soup, youll find that it has much less broth, as barley loves to expand in liquid.
- Keep an extra cup or two of broth on hand to add when you reheat the leftovers.
- Store in an airtight container in the refrigerator for up to 4 days or in the freezer for up to 2 months.
- (per serving)
- Calories: 230
- Total Fat: 5.4g (0.8g saturated, 3.4g monounsaturated
- Carbohydrates: 42g
- Protein: 6g
- Fiber: 9g
- Sodium: 460mg
- Science has discovered that many edible mushrooms have potent anticancer properties.
- Take shiitakes, which have anti-tumor, cholesterol-lowering, and virus-inhibiting effects.
- And one of those active ingredient, lentinan, is part of a larger family of complex sugar molecules known as beta-glucans, which may also kick-start the immune system.
