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HEART Insight:
doi: 10.1097/01.HEARTI.0000446612.51134.7e
Departments: The Hungry Heart: Lower Sodium Recipes

Lower Sodium, Healthier Heart: Old-Fashioned Vegetable-Barley Soup

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This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2014 by the American Heart Association. Published by Publications International, Ltd. Look for Favorite Family Recipes at, while supplies last.

Serves 4; 1¼ cups per serving

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Cooking spray

1 teaspoon olive oil

½ medium onion, chopped

½ medium rib of celery, chopped

1 medium garlic clove, minced

1 14.5-ounce can no-salt-added diced tomatoes, undrained

1½ cups frozen mixed vegetables

1½ cups fat-free, low-sodium vegetable broth

1 cup chopped kale

½ cup water

¼ cup uncooked quick-cooking barley

½ teaspoon dried basil, crumbled

½ teaspoon dried oregano, crumbled

⅛ teaspoon pepper

1 tablespoon plus 1 teaspoon shredded or grated Parmesan cheese

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Lightly spray a Dutch oven with cooking spray. Add the oil, swirling to coat the bottom. Cook the onion and celery over medium-high heat for 3 minutes, or until the onion is soft, stirring frequently. Stir in the garlic. Cook for 10 seconds.

Stir in the remaining ingredients except the Parmesan. Bring to a boil, still over medium-high heat. Reduce the heat and simmer, covered, for 10 to 12 minutes, or until the barley is tender. Just before serving, sprinkle with the Parmesan.

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Cook's Tip:

Look for bags of washed and chopped kale in the produce section of your supermarket.

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Nutrients per Serving

Calories 115

Total Fat 2.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 1.0 g

Cholesterol 1 mg

Sodium 71 mg

Carbohydrates 21 g

Fiber 4 g

Sugars 6 g

Protein 5 g

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Dietary Exchanges

1 starch, 1 vegetable

© 2014 by the American Heart Association