Zuppa di Barley

Zuppa di Barley is a hearty and nourishing Italian soup featuring tender barley and a medley of fresh vegetables, perfect for a comforting meal. This vegan dish is not only flavorful but also packed with nutrients, making it a delightful addition to any table.

Ingredients

• Pearl barley - 100 grams
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Zucchini - 1 small, diced
• Vegetable broth - 750 milliliters
• Olive oil - 1 tablespoon
• Bay leaf - 1
• Thyme - 1 teaspoon, dried
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - for garnish

Steps

1. Rinse the pearl barley under cold water and set aside.
2. In a pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.
3. Add the minced garlic and sauté for another minute until fragrant.
4. Stir in the diced carrot and celery, cooking for another 5 minutes until they begin to soften.
5. Add the diced zucchini, rinsed barley, vegetable broth, bay leaf, and thyme. Bring to a boil.
6. Reduce the heat to low, cover, and simmer for about 30 minutes, or until the barley is tender.
7. Season with salt and black pepper to taste. Remove the bay leaf before serving.
8. Ladle the soup into bowls and garnish with fresh parsley.

Nutrition

• Calories: 250
• Protein: 8 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 4.5 g
• Water: 0.75 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in vitamins and minerals from the vegetables.

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