Difference between revisions of "Vegetable barley soup"

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(Created page with "thumb Difficulty: 2/5 Preparation and cooking time: 1 hour and 45 minutes Servings: 4 Ingredients: *1 tbsp extra virgin olive oil *150...")
 
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Servings: 4
 
Servings: 4
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{| class="wikitable sortable mw-collapsible"
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|-
 +
| colspan="3"|'''''Nutrition facts per serving'''''
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|-
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| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 354         (''calories in whole recipe: 1416'')'''
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|-
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| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''18%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''10.0g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|26%
 +
| style="background-color:#FFCEB5;"|0.5g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|18%
 +
| style="background-color:#FFCEB5;"|0.2g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|21%
 +
| style="background-color:#FFCEB5;"|0.4g
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|-
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| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
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| rowspan="3" style="background-color:#B5E6FF;"|'''''56%'''''
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| rowspan="3" style="background-color:#B5E6FF;"|'''''73.0g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
 +
| style="background-color:#B5E6FF;"|37%
 +
| style="background-color:#B5E6FF;"|14.2g
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|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|58.8g
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|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|12.9g
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|-
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| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
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| rowspan="3" style="background-color:#EDCBFF;"|'''''8%'''''
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| rowspan="3" style="background-color:#EDCBFF;"|'''''5.2g'''''
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| style="background-color:#EDCBFF;"|Omega-3
 +
| style="background-color:#EDCBFF;"|5%
 +
| style="background-color:#EDCBFF;"|0.1g
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|-
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| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|4%
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| style="background-color:#EDCBFF;"|0.6g
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|-
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| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|0.8g
 +
|-
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| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|23%
 +
| style="background-color:#FEE1C3; width:55px;"|0.3mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|22%
 +
| style="background-color:#FEE1C3; width:55px;"|0.3mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|33%
 +
| style="background-color:#FEE1C3;"|5.2mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|27%
 +
| style="background-color:#FEE1C3;"|1.4mg
 +
|-
 +
| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|62%
 +
| style="background-color:#FEE1C3;"|0.8mg
 +
| style="background-color:#FEE1C3;"|Folate
 +
| style="background-color:#FEE1C3;"|20%
 +
| style="background-color:#FEE1C3;"|81.8μg
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|-
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 +
| style="background-color:#FEE1C3;"|53%
 +
| style="background-color:#FEE1C3;"|476.4μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|49%
 +
| style="background-color:#FEE1C3;"|43.7mg
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|-
 +
| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|20%
 +
| style="background-color:#FEE1C3;"|3.0mg
 +
| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|39%
 +
| style="background-color:#FEE1C3;"|47.3μg
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|-
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| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D]
 +
| style="background-color:#FEE1C3;"|/
 +
| style="background-color:#FEE1C3;"|/
 +
|-
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| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|14%
 +
| style="background-color:#B5FFBB;"|135.6mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|62%
 +
| style="background-color:#B5FFBB;"|0.6mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|32%
 +
| style="background-color:#B5FFBB;"|5.2mg
 +
| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|26%
 +
| style="background-color:#B5FFBB;"|103.8mg
 +
|-
 +
| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|60%
 +
| style="background-color:#B5FFBB;"|1.4mg
 +
| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|39%
 +
| style="background-color:#B5FFBB;"|273.0mg
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|-
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| style="background-color:#B5FFBB;"|Potassium
 +
| style="background-color:#B5FFBB;"|31%
 +
| style="background-color:#B5FFBB;"|1435.9mg
 +
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 +
| style="background-color:#B5FFBB;"|33%
 +
| style="background-color:#B5FFBB;"|18.1μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|21%
 +
| style="background-color:#B5FFBB;"|2.4mg
 +
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 +
|}
  
 
Ingredients:
 
Ingredients:

Revision as of 12:20, 26 June 2021

Vegetable barley soup.jpeg

Difficulty: 2/5

Preparation and cooking time: 1 hour and 45 minutes

Servings: 4

Nutrition facts per serving
CALORIES PER SERVING (kcal): 354         (calories in whole recipe: 1416)
Proteins 18% 10.0g Protein: lysine 26% 0.5g
Protein: methionine 18% 0.2g
Protein: isoleucine 21% 0.4g
Carbohydrates 56% 73.0g Fibers 37% 14.2g
Net carbs n/a 58.8g
Sugars n/a 12.9g
Fats 8% 5.2g Omega-3 5% 0.1g
Omega-6 4% 0.6g
Saturated fats n/a 0.8g
Vitamin B1 23% 0.3mg Vitamin B2 22% 0.3mg
Vitamin B3 33% 5.2mg Vitamin B5 27% 1.4mg
Vitamin B6 62% 0.8mg Folate 20% 81.8μg
Vitamin A 53% 476.4μg Vitamin C 49% 43.7mg
Vitamin E 20% 3.0mg Vitamin K 39% 47.3μg
Vitamin B12 / / Vitamin D / /
Calcium 14% 135.6mg Copper 62% 0.6mg
Iron 32% 5.2mg Magnesium 26% 103.8mg
Manganese 60% 1.4mg Phosphorus 39% 273.0mg
Potassium 31% 1435.9mg Selenium 33% 18.1μg
Zinc 21% 2.4mg Sodium to taste

Ingredients:

  • 1 tbsp extra virgin olive oil
  • 150g sliced onions
  • 40g minced garlic
  • 200g sliced celery
  • 200g sliced carrots
  • 1/4 tsp salt
  • 1/4 black pepper
  • 150g pearl barley
  • 300g tomato sauce
  • 350g cubed potatoes
  • 300g cubed tomatoes
  • 1 tbsp dried oregano
  • 1 tbsp dried basil
  • 200g canned corn
  • Fresh parsley leaves (optional)

Instructions:

  • In a large pot, heat up the olive oil on medium heat. Stir in the onions, garlic, celery, and carrots.
  • Sprinkle the salt and the black pepper, and sauté for 7 minutes.
  • Add the barley and sauté for another 1 minute.
  • Pour in the tomato sauce and 1.5 liters of water. Bring to a simmer, and cover with a lid. Let simmer for 20 minutes.
  • After, add the potatoes. Cover with a lid and let simmer for another 20 minutes.
  • After, add the tomatoes, oregano, and basil. Cover with a lid and let simmer for another 20 minutes.
  • After, add the corn and turn off the heat. Let sit for 5 minutes. Adjust salt to taste

Serving:

Pour ladles of soup into a bowl. Top with fresh parsley leaves for added color.

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