TOMATO-BASIL SOUP with Barley

SERVES 6; 1 cup per serving
This creamy version of tomato soup is hearty and filling thanks to the addition of a whole grain.
Total prep, cooking, and pressure release time: 30 minutes
2 teaspoons olive oil
1 medium onion, chopped
2 medium carrots, finely chopped
2 medium garlic cloves, minced
1 28-ounce can no-salt-added crushed tomatoes, undrained
1 14.5-ounce can fat-free, low-sodium chicken broth or 1¾ cups Chicken Stock, such as on this page
½ cup uncooked quick-cooking (10-minute) barley
1 teaspoon dried basil, crumbled
¼ teaspoon pepper (coarsely ground preferred)
2 tablespoons fat-free sour cream
1. Heat the oil in the pressure cooker on sauté. Cook the onion and carrots for 5 minutes, or until the onion is soft and the carrots are tender, stirring frequently. Add the garlic. Cook for 30 seconds, stirring frequently.
2. Stir in the tomatoes with liquid, broth, barley, basil, and pepper. Secure the lid. Cook on the soup setting for 5 minutes. Allow the pressure to release naturally for 10 minutes, then quickly release any remaining pressure.
3. Stir in the sour cream until blended. Serve warm.

PER SERVING
Calories 136
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 61 mg
Carbohydrates 26 g
Fiber 5 g
Sugars 8 g
Protein 5 g
Dietary Exchanges
1 starch, 3 vegetable

Leave a Reply