Vegetable Barley Soup - Volumetrics

8 Servings | Serving Size: About 1½ Cups

When preparing this recipe, start with clean countertops and utensils. Wash hands with soap and water. Wash whole, fresh produce under cold, running water by gently rubbing the onion, celery, and garlic and scrubbing the carrots with a clean vegetable brush. Prewashed, packaged items do not require further washing.

Ingredients

• 1 Tablespoon canola oil
• 1 cup chopped onion
• 1 cup chopped carrots
• 1 cup sliced celery
• 1 garlic clove, minced
• 32 ounces no salt added vegetable broth
• 1 (28-ounce) can no salt added crushed tomatoes
• 1 (15.5-ounce) can no salt added black beans, drained and rinsed
• 1 (8-ounce) can no salt added tomato sauce
• 1 cup pearl barley, rinsed
• 1 Tablespoon dried basil
• 1 cup water
• ½ teaspoon ground black pepper
• 1 (10-ounce) package frozen chopped spinach
• ¼ cup freshly grated or 2 Tablespoons packaged Parmesan cheese, grated (½ ounce)

Directions

1. Heat oil in a soup pot over medium heat. Add the onion, carrots, celery, and garlic and cook for 5 minutes.
2. Add the broth, tomatoes, beans, tomato sauce, barley, basil, water, and pepper to the soup pot. Bring to a boil, reduce the heat, cover, and let simmer for 15 minutes.
3. Add the frozen spinach, cover, and simmer for 10 minutes or until the spinach is completely thawed and heated. Stir occasionally to break up and distribute the spinach.
4. Ladle into bowls and garnish with a generous teaspoon of Parmesan cheese.

Recipe adapted from Rolls, B. (2012). The Ultimate Volumetrics Diet (p. 203). William Morrow.