The summertime isn’t a usual time for soup, I’ll admit, but since I’ve been on this lower carb kick, I’ve been eating a lot of soups and stews. Avoiding too much pasta cuts out a lot of casseroles, right? So I had a pre-cooked barbecued chicken in the fridge from the grocery store. But honestly, I am not a fan of chicken noodle soup. I think I got sick too many times when I was a kid, so I’m just not a fan of one of the best home remedies in the world. I’ll eat it if I’m sick, but I’m not going to eat it “just because”.
So, I thought, why not make something heartier? Why not make something more flavourful? I still had barley in the cupboard and a lot of veggies in the fridge and freezer that could be used up. Why not? Before long, I was saying to myself, “Soup’s on!” I’ll warn that since I don’t use a lot of salt anymore, my soups are getting heavier and heavier in the seasonings department. But don’t worry, it’s worth it, and it’s not as bad as it looks.
- 1 Tbsp extra virgin olive oil
- 1 large white onion, cut into large pieces or strips (or diced, if you’d prefer)
- 2 large carrots, peeled and diced
- 2 large celery stalks, sliced or diced
- 1 cup red wine
- 4 Tbsp sweet paprika
- 1 tsp dried oregano
- 1/2 tsp ground cumin
- 1/4 tsp sweet curry powder (optional)
- 1/2 tsp Mrs. Dash Table Blend seasoning
- 1 Tbsp each: black pepper, onion powder, garlic powder
- 2 packets Stevia (optional, to sweeten it a bit)
- 1 tsp Chili Pepper paste
- 1/2 Tbsp poultry seasoning
- 2.5 boxes (about 10 cups) Imagine Organics low sodium chicken broth
- 1/3 ‘pot’ Knorr’s Homestyle chicken stock, reduced sodium
- 6 Tbsp of your favourite barbecue sauce (I had Heinz Original)
- 2 cups diced cooked chicken breast
- 1/2 cup uncooked pearl barley
- 1.5 cups frozen mixed veggies (carrots, peas, green beans, corn)
- 1/2 cup frozen peas
- 1 cup frozen broccoli
- 1 tsp VH reduced sodium soy sauce
- 1 tsp Worcestershire sauce
- 1/2 cup sliced mushrooms
- In a large soup pot over a medium heat, saute onions until they begin to get soft.
- Add carrots and celery and cook until they start to soften as well.
- Add all the dry seasonings and the Chili Pepper paste and stir well.
- Deglaze with the wine and bring to a simmer.
- Add the broth and stock, along with the barbecue sauce and stir well.
- Add the barley, veggies, soy sauce, Worcestershire sauce and mushrooms and bring to a boil.
- Lower heat and simmer for as long as the barley package states.
- Remove from heat and serve with a half-sandwich or salad.
Servings: Makes about 20 servings (roughly 1 cup or so).
Nutritional value per serving: 95 calories, 11g carbs, 2g fat, 7g protein, 190mg sodium, 3g sugars