5 SERVINGS

I am a soup person, I could eat it everyday, anytime of the year. In the past I would buy canned soups to bring to work because it was convenient, but I have found that homemade is really the way to go for several reasons. One, nutritionally, canned soups are typically loaded with sodium to increase flavor and act as a preservative. Some popular canned soups can pack as much as 3,000 mg of sodium into one can, which is 700 mg more than the recommended daily amount. Also, making homemade soup is very cost effective. Depending on what ingredients you use, a soup recipe that serves 6 is equivalent to purchasing 1-2 cans of soup.
I created this delicious Indian inspired soup when plain veggie soup wasn’t cutting it. It delivers a rich delicious flavor with all of the spices inspired by Indian cuisine. Topping the soup off with the creamy Greek yogurt adds a whole other layer of flavor. This soup is vegetarian friendly and is loaded with 2 servings of vegetables per bowl! Try it out! Your mouth will thank you!

 

INGREDIENTS
4 c. Vegetable broth, low sodium
1c. Water
2 tsp. Olive oil
½ c. Carrots, sliced into coins
1 c. Yellow onion, diced
2 c. Kale, stem removed and torn
2½ c. Barley, cooked
1- 15.5oz. Can chickpeas, drained, rinsed
1 tsp. Garlic, fresh, grated
½ tsp. Ginger, fresh, grated
½ tsp. Turmeric, fresh, grated
½ tsp. Salt
Spice Blend:
¼ tsp. Cumin
¼ tsp. Paprika
¼ tsp. Coriander
¼ tsp. Garam Masala

 

DIRECTIONS
1) Heat oil in dutch oven to medium low; add in carrots & onion, cook until softened.
2) Grate fresh garlic, turmeric &  ginger with micro-plane. Set aside.
3) Combine cumin, paprika, coriander & garam masala.
4) Add spice mix, grated items & chickpeas into Dutch oven; stir to combine.
5) Add in vegetable broth & water. Simmer for 10 minutes.
5) Add in torn kale; simmer for another 10 minutes. Finish with salt.
6) Add in barley when you are ready to eat, per serving, so it doesn’t overcook (I pack mine in a zip top bag if bringing in my lunchbox).
7) Garnish with a drizzle of Greek yogurt, fresh cilantro & traditional Indian naan bread, or all three!

 

SERVING SUGGESTIONS
Plain Greek yogurt, 0%
Naan bread
Fresh cilantro

 

NOURISHING NUTRITION (per serving without garnishes)
Calorie:245              Fat (g): 5               Sodium (mg): 450               Protein (g): 13              Carbs (g): 52