Ingredients
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1 tablespoon olive oil
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½ cup regular barley
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1 cup chopped onion (1 large)
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¾ cup chopped carrots
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2 cloves garlic, minced
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2 teaspoon ground cumin
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4 cup reduced-sodium chicken broth
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1 cup water
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½ cup lentils, rinsed and drained
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1 bay leaf
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1 14.5 ounce can no-salt-added diced fire-roasted tomatoes, undrained
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6 ounce cooked chicken-apple sausage links, halved lengthwise and sliced
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4 cup fresh baby spinach
Directions
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In a 3- to 4-quart saucepan heat oil over medium heat. Add barley; cook and stir for 3 to 4 minutes or until barley is golden. Add onion, carrots, and garlic; cook about 10 minutes or just until vegetables are tender, stirring occasionally. Stir in cumin; cook and stir for 30 seconds more.
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Add broth, the water, lentils, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, about 55 minutes or until barley and lentils are tender. Stir in tomatoes and sausage; heat through. Remove and discard bay leaf.
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Add spinach, stirring until spinach begins to wilt. Ladle soup into serving bowls. Serve immediately.
Nutrition Facts (per serving)
| 245 | Calories |
| 7g | Fat |
| 33g | Carbs |
| 14g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 245 | |
| % Daily Value * | |
| Total Fat 7g | 9% |
| Saturated Fat 2g | 10% |
| Cholesterol 32mg | 11% |
| Sodium 645mg | 28% |
| Total Carbohydrate 33g | 12% |
| Total Sugars 5g | |
| Protein 14g | 28% |
| Vitamin C 14.8mg | 16% |
| Calcium 80.8mg | 6% |
| Iron 3.8mg | 21% |
| Potassium 440mg | 9% |
| Folate, total 165.3mcg | |
| Vitamin B-12 0.1mcg | |
| Vitamin B-6 0.2mg | |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.