Turkey-Barley Soup

Eating Well

Ready in: 270 minutes
Prep Time: 20 minutes
Cook Time: 250 minutes
Servings: 8
Dairy Free

Ingredients

  • 2 carrots, peeled and diced (1 cup)
    Produce
  • 1/3 cup chopped fresh dill
    Produce;Spices and Seasonings
  • 3 cloves garlic, minced
    Produce
  • 2 teaspoons lemon juice
    Produce
  • 2 teaspoons extra-virgin olive oil
    Oil, Vinegar, Salad Dressing
  • 1 large onion, chopped (2 cups)
    Produce
  • 2 medium parsnips, peeled and diced (1 cup)
    Produce
  • 1/2 cup pearl barley
    Pasta and Rice;Ethnic Foods;Health Foods
  • 1/4 teaspoon freshly ground pepper
    Spices and Seasonings
  • 1/2 teaspoon salt, (optional)
    Spices and Seasonings
  • 2 cups diced skinless cooked turkey, (8 ounces)
    Meat

Steps

  • 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.

Nutrition

  • Calories: 119.2  cal  (5.96%)
  • Fat: 2.44  g  (3.76%)
  • Saturated Fat: 0.5  g  (3.11%)
  • Carbohydrates: 18.61  g  (6.2%)
  • Sugar: 3.41  g  (3.79%)
  • Cholesterol: 14.49  mg  (4.83%)
  • Sodium: 184.74  mg  (8.03%)
  • Protein: 6.53  g  (13.07%)
  • Vitamin A: 2839.44  IU  (56.79%)
  • Manganese: 0.39  mg  (19.37%)
  • Fiber: 3.98  g  (15.91%)
  • Selenium: 9.68  µg  (13.83%)
  • Vitamin B6: 0.26  mg  (12.82%)
  • Vitamin B3: 2.47  mg  (12.36%)
  • Vitamin C: 9.23  mg  (11.19%)
  • Phosphorus: 96.68  mg  (9.67%)
  • Potassium: 273.15  mg  (7.8%)
  • Folate: 29.29  µg  (7.32%)
  • Magnesium: 27.19  mg  (6.8%)
  • Vitamin K: 7.01  µg  (6.68%)
  • Copper: 0.12  mg  (5.91%)
  • Zinc: 0.86  mg  (5.74%)
  • Vitamin B1: 0.08  mg  (5.41%)
  • Vitamin B2: 0.09  mg  (5.13%)
  • Iron: 0.88  mg  (4.88%)
  • Vitamin B12: 0.25  µg  (4.09%)
  • Vitamin B5: 0.41  mg  (4.08%)
  • Vitamin E: 0.53  mg  (3.53%)
  • Calcium: 32.87  mg  (3.29%)

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