Soup is a great way to fill up on low-calorie vegetables and liquid, leaving you satisfied without feeling stuffed. To make your own broth-based soup, be sure to start with a reduced-sodium broth, then add plenty of filling vegetables and beans. This Scandinavian-style soup is filled with vegetables and whole grains, and takes less than 30 minutes to prepare. Toasting the quick-cooking barley gives it a nutty flavor. Jim Romanoff, Associated Press
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Filling up on healthy soups
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Toasted Barley Soup With Swedish Meatballs
1 teaspoon extra-virgin olive oil
3/4 cup quick-cooking barley
2 1/4 cups reduced-sodium beef broth
1 1/2 cups diced carrots
1 1/2 cups diced zucchini
1/2 pound frozen, cooked Swedish meatballs
1 1/2 tablespoons minced fresh dill or 1 1/2 teaspoons dried dill
1/4 teaspoon salt and ground black pepper to taste
1/4 cup reduced-fat sour cream
HEAT the oil in a large saucepan over medium-low. Add barley and stir until it is lightly toasted, about 3 minutes.
ADD broth, carrots, zucchini, meatballs, dill and 2 1/4 cups water. Bring to a simmer, cover and cook over medium-low until the barley is tender, about 10 to 15 minutes.
SEASON with salt and pepper. Serve topped with a tablespoon of sour cream.
Yield:
4 servings
PER SERVING: 286 calories; 13g protein; 40g carbohydrate; 9g fat (81 calories from fat, 4g saturated); 18mg cholesterol; 8g fiber; 371mg sodium.
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