Turkey-Barley Soup

From EatingWell: The Essential EatingWell Cookbook (2004) — Subscribe Now!

Nutty barley and earthy, sweet root vegetables supplement leftover turkey to create a homey soup with an old-fashioned flavor. To shorten cooking time, substitute quick-cooking barley for pearl barley; add carrots and parsnips with the barley and simmer the soup for about 20 minutes total.

8 servings, 1 cup each

Active Time: 20 minutes

Total Time: 4 1/2 hours (including making turkey broth)

Nutrition Profile

Ingredients

2 teaspoons extra-virgin olive oil
1 large onion, chopped (2 cups)
3 cloves garlic, minced
1/2 cup pearl barley
6 cups Essential Turkey Broth, (recipe follows) or reduced-sodium chicken broth
2 carrots, peeled and diced (1 cup)
2 medium parsnips, peeled and diced (1 cup)
2 cups diced skinless cooked turkey, (8 ounces)
1/3 cup chopped fresh dill
2 teaspoons lemon juice
1/4 teaspoon freshly ground pepper
1/2 teaspoon salt, (optional)

Preparation

Heat oil in heavy soup pot (4- to 6-quart capacity) over medium heat. Add onion and cook, stirring, until softened, 2 to 3 minutes. Add garlic and cook, stirring, for 30 seconds. Add barley and stir to coat. Add broth and bring to a simmer. Reduce heat to low. Skim off any froth. Cover and simmer for 20 minutes.
Add carrots and parsnips. Cover and simmer until the barley and vegetables are just tender, 15 to 20 minutes. Add turkey and simmer until heated through, 3 to 4 minutes more. Add dill, lemon juice and pepper. Taste and add salt, if needed. Serve hot.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Nutrition

Per serving: 170 calories; 4 g fat (1 g sat, 2 g mono); 27 mg cholesterol; 18 g carbohydrates; 16 g protein; 4 g fiber; 238 mg sodium; 438 mg potassium.

Nutrition Bonus: Vitamin A (52% daily value), Selenium (26% dv), Fiber (16% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1 lean meat