MAKES 6 SERVINGS
This thick soup is a typical daily dish in Colombia.
1 white onion, chopped
4 garlic cloves, finely chopped
1 scallion, thinly sliced
¾ cup dry pearled barley, rinsed
10 cups low-sodium vegetable broth
1 bay leaf
1 sprig fresh cilantro
1 cup chopped carrots
2 cups peeled and chopped potatoes
1½ cups frozen green peas
Black pepper, to taste
1 avocado, sliced
1 tomato, chopped
Heat a large pot over medium heat. Add the onion and stir and sweat for 6 to 7 minutes, or until the onion is tender and translucent. If it starts to stick to the pan, add a little water or vegetable broth. Add the garlic and scallion and cook for 2 more minutes. Add the barley, vegetable broth, bay leaf, cilantro, carrots, and potatoes. Bring to a boil over medium-high heat. Reduce the heat to low and simmer, covered, for 25 minutes or until the barley, carrots, and potatoes are tender. Add the green peas and cook for 5 more minutes. Season with black pepper to taste. Serve with slices of avocado and chopped tomato.
Note: If you begin to cook the onion at a low temperature, it releases its natural juices, obviating the need for cooking oil.
Per serving (⅙ of recipe): 349 calories, 11 g protein, 66 g carbohydrate, 9 g sugar, 6 g fat, 16% calories from fat, 14 g fiber, 270 mg sodium
Recipe by Dora Stone