Savor the comforting warmth of this Mediterranean Lentil and Vegetable Soup. Brimming with hearty lentils, wholesome barley, and fresh herbs, it's a nourishing dish that aligns perfectly with a PCOS-friendly diet.
Ingredients
- Olive Oil: 1 tablespoon
- Onion, chopped: 1 medium
- Garlic, minced: 2 cloves
- Carrots, diced: 2
- Celery Stalks, diced: 2
- Zucchini, diced: 1
- Dried Green or Brown Lentils, rinsed: 1 cup
- Pearl Barley, rinsed: 1/2 cup
- Diced Tomatoes: 1 can (14 oz)
- Low-Sodium Vegetable Broth or Water: 6 cups
- Dried Oregano: 1 teaspoon
- Dried Thyme: 1 teaspoon
- Bay Leaf: 1
- Salt and Pepper: to taste
- Lemon: juice of 1
- Fresh Parsley or Cilantro: chopped (for garnish)
Directions
- Sauté Vegetables: In a large pot, heat olive oil over medium heat. Add onion and sauté until translucent. Add garlic, carrots, and celery; cook for 5 minutes.
- Add Zucchini: Stir in the diced zucchini and cook for an additional 2 minutes.
- Add Lentils and Barley: Add lentils and barley to the pot, stirring to combine.
- Add Liquids and Spices: Pour in diced tomatoes and vegetable broth. Add oregano, thyme, and bay leaf.
- Simmer: Bring the soup to a boil, then reduce heat to low. Cover and simmer for 45-50 minutes, or until lentils and barley are tender.
- Season: Remove the bay leaf. Stir in lemon juice and season with salt and pepper to taste.
- Serve: Ladle soup into bowls and garnish with fresh parsley or cilantro.
Ingredients We Love:
Lentils
A great source of plant-based protein and fiber, supporting blood sugar control.
Barley
Contains soluble fiber beta-glucan, which may improve insulin sensitivity.
Vegetables
Provide essential vitamins and minerals that support overall health.
Olive Oil
Rich in monounsaturated fats and antioxidants, promoting heart health.
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