18 • February 2017 • UPBEAT TIMES, INC. Health Begins in the Kitchen~ Barley Lentil Soup~ by Dr. Joanne Mumola Williams ~ www.FoodsForLongLife.com


SONOMA COUNTY, CA. ~ This easy,


one-pot soup


warms you on a cold, rainy day. Packed with fi ber and protein, this low-calorie soup is a perfect meal to help with weight loss.


REQUIREMENTS Blender or Hand Immersion Blender


INGREDIENTS 4 cups vegetable broth 1 (14.5 oz) can diced tomatoes, no salt added 1 1/2 cups chopped onion 1 1/2 cups chopped carrots 1/2 cup dried green lentils 1/3 cup pearl barley 1/2 teaspoon granulated garlic


1/4 teaspoon ground black pepper, or to taste 1/2 teaspoon salt, or to taste 1 bay leaf


DIRECTIONS


Place all of the ingredients in a 5-quart Dutch oven or soup pot. Bring to a boil on high heat. Lower the heat and simmer, tightly covered, and stirring occasionally, un- til the lentils and barley are cooked, about 45 minutes.


Remove the bay leaf and serve.


YIELD


Six Servings Per serving:


157 calories, <1 g total fat, 0 g saturated fat, 28 mg omega-3 and 216 mg ome- ga-6 fatty acids, 0 g cho- lesterol, 7 g protein, 29 g carbohydrates, 9 g dietary fi ber, and 228 mg sodium.


Recipe by Dr. Joanne Mumola Williams – creator of


www.FoodsForLongLife. com and author of Health Begins in the Kitchen


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18 • February 2017 • UPBEAT TIMES, INC.


“What you get will not always make you happy, what you become will” ~ Akosua Dardaine Edwards


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