Departments: The Hungry Heart: Lower Sodium Recipes
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 ShopHeart.org, while supplies last.
Serves 4; 1¼ cups per serving
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
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.
Look for bags of washed and chopped kale in the produce section of your supermarket.
Nutrients per Serving
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
1 starch, 1 vegetable