This hearty recipe will warm your body and soul this winter.
Recipe adapted from the National Dairy Council.org
A soup such as this is simple to make and so good for you, too! Just a glance at the ingredients and you’ll see 4 food groups represented in a single serving. Eat up!
1 (15-ounce) can reduced-sodium kidney beans, rinsed and drained
1/2 cup frozen whole kernel corn
1/2 cup dry pearl barley
1 (14.5-ounce) can reduced-sodium diced tomatoes, undrained
1 cup sliced fresh mushrooms
1 cup chopped onion
1 carrot, peeled and sliced
1 stalk celery, thinly sliced
3 cloves garlic, minced
2 teaspoons dried oregano
1/4 teaspoon pepper
1 (14-ounce) can low-sodium chicken broth
1/4 cup cornstarch
3 cups cold fat-free milk
1/4 cup chopped parsley
In a 3 1/2- to 5-quart slow cooker, place beans, corn, barley, tomatoes, mushrooms, onion, carrot, celery, garlic, oregano and pepper. Pour in broth, stir and cover and cook on low heat for 8-9 hours (or on high heat for 4-5 hours).
Near end of cooking time, stir cornstarch into milk. Stir milk mixture into slow cooker until well blended. Continue cooking 20-30 minutes or until soup has thickened. Sprinkle with chopped fresh parsley at serving time.
Per serving: 350 calories, .5g total fat, 0g saturated fat, 68g carbohydrates, 19g protein, 15 g fiber, 420 mg sodium, 736mg potassium, 70mg magnesium, 239 mg calcium