This traditional Irish dish is a healthy and tasty way to fill up. Loaded with dietary fiber (one serving has half the recommended daily intake of fiber for women), it's also a good source of selenium, which can help prevent cancer and heart disease and plays an important role in the immune system.
Ingredients
3 garlic cloves minced
1 tbsp canola oil
1 large onion chopped
1 leek chopped (white part only)
2 large carrots chopped
2 celery ribs chopped
2 cups cabbage chopped
2 cups low-sodium beef stock
1 cup pearled barley, rinsed
1 cup sliced mushrooms
Instructions:
1. In a large pot or Dutch oven, heat oil over medium heat and sauté onions and garlic until soft. Add leek, cabbage, carrots and celery and stir for five more minutes.
2. Add the remaining ingredients plus two cups of water and heat just until boiling. Reduce heat and simmer for 45 minutes, stirring occasionally. You may need to add more water if the stock and water simmer off.
Servings: About 4. Serving size: 1 1/2 cups
This traditional Irish dish is a healthy and tasty way to fill up. Loaded with dietary fiber (one serving has half the recommended daily intake of fiber for women), it's also a good source of selenium, which can help prevent cancer and heart disease and plays an important role in the immune system.
Ingredients
3 garlic cloves minced
1 tbsp canola oil
1 large onion chopped
1 leek chopped (white part only)
2 large carrots chopped
2 celery ribs chopped
2 cups cabbage chopped
2 cups low-sodium beef stock
1 cup pearled barley, rinsed
1 cup sliced mushrooms
Instructions:
1. In a large pot or Dutch oven, heat oil over medium heat and sauté onions and garlic until soft. Add leek, cabbage, carrots and celery and stir for five more minutes.
2. Add the remaining ingredients plus two cups of water and heat just until boiling. Reduce heat and simmer for 45 minutes, stirring occasionally. You may need to add more water if the stock and water simmer off.
Nutrition:
266 calories, 4g total fat (0g sat, 2g mono, 1g poly) 0mg cholesterol, 50g carbohydrates, 65mg calcium, 276mg sodium, 8g protein, 11g fiber, 2mg iron