Health Coaching Recipe: Heart-Healthy Soup for Cold Nights
In the middle of a cold winter, few meals carry the appeal of a big bowl of soup to warm you up from the inside out. Cans of soup, while convenient, are typically high in sodium, which can contribute to development of high blood pressure and heart disease. Making your own heart-healthy soup is a great way to ensure a nutritious meal on a cold winter night.
It only takes one pot and 30 minutes of your time to whip up a batch of this hearty Turkey and Barley Soup. This recipe is large enough to serve a family, or it can be portioned into lunches for the workweek. Save any leftovers for a packed lunch, a busy weeknight, or even a side dish to serve with dinner later in the week. This easy recipe is also customizable: you can add additional seasonal vegetables or swap out the barley for instant brown rice or whole grain noodles. (Note: You may need to adjust the cook times if you make changes.) This quick meal will be sure to warm you and your kitchen as you wait out the rest of winter!
Turkey and Barley Heart-Healthy Soup
Serving Size: 2 cups
Makes 5 servings
- 1 tablespoon olive oil
- 1 medium onion, peeled and diced
- 2 stalks of celery, diced
- 8 ounces mushrooms, sliced
- ½ cup quick cooking barley
- 4 cups low sodium chicken broth
- 2 cups water
- 2 cups cooked turkey breast, shredded or diced
- ½ teaspoon ground black pepper
- Add olive oil to a soup pot over medium heat.
- Add onion, carrots, celery, and mushrooms to the pot. Sauté for 8-10 minutes or until the onions start to turn clear.
- Add barley, broth, and water. Bring to a boil, then reduce heat and simmer for 15 minutes.
- Add turkey and season with pepper. Cook until turkey is heated, and serve. Refrigerate your heart-healthy soup leftovers to reheat throughout the week!
Recipe adapted from and photo courtesy of The Diabetes Cookbook.
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