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  • Diabetic Living Australia

    Power lunches

    Dec 13, 2018 6 minutes

    BEAN AND BARLEY SOUP

    The hefty fibre fix from this soup will keep you feeling satisfied. see recipe, page 35

    How our food works for you see page 81

    NUTRITION INFO

    PER SERVE 1380kJ, protein 14g, total fat 7g (sat. fat 1g), carbs 42g, fibre 18g, sodium 444mg

    • Carb exchanges 3
    • GI estimate low

    BEAN AND BARLEY SOUP

    PREP TIME: 10 MINS

    COOK TIME: 1 HOUR

    SERVES 4 (AS A LIGHT MEAL)

    3 tsp olive oil
    1 large brown onion, finely chopped
    1 fennel bulb, quartered, core removed, sliced
    5 cloves garlic, crushed
    400g can no-added-salt chickpeas, rinsed and drained
    2 x 400g cans no-added-salt chopped tomatoes
    250ml (1 cup) salt-reduced vegetable stock
    625ml (2½ cups) water
    100g pearl barley, rinsed and drained
    400g can butter beans, rinsed and drained
    100g baby spinach leaves
    Freshly ground black pepper
    10g grated parmesan, to serve

    in a large saucepan over medium heat. Add onion, fennel and garlic to the pan. Cook, stirring, for 7-10 minutes or until vegetables soften.

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