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One Pot Barley and Vegetables

Soup
Barley and vegetables

This one-pot, nutrient-packed meal is ideal for busy households. Less clean up means more time to eat as a family, an important part of healthful (and happy) eating. Make a double batch and freeze half for another time when you need a meal in a hurry.

Bulb

Powerful pairing! The combination of animal and plant proteins in this dish provides complementary nutrients that contribute to good health. For example, milk provides easily absorbable calcium while chickpeas provide fibre, two important nutrients that most of us are missing in our diet.

Preparation time 5 minutes
Cooking time 40 minutes
Yields 4 to 6 servings
Bulb

Did you Know? Canadian milk is produced with some of the world’s strictest standards. Canadian dairy farmers are vigilant in producing milk of the highest quality, without the use of artificial growth hormones and follow the regulation to ensure that the milk you drink is exempt of antibiotics.

Nutritional information

  • Energy

    362 Calories

  • Protein

    16 g

  • Carbohydrate

    57 g

  • Fat

    9 g

  • Fibre

    12.3 g

  • Sodium

    493 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    18 % / 234 mg

  • Thiamin

    57 %

  • Niacin

    45 %

  • Selenium

    38 %

  • Riboflavin

    32 %

  • * Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

Ingredients

  • 1 tsp (5 mL) butter

  • 1 cup (250 mL) pearl barley

  • 3 cloves garlic, minced

  • 2 cups (500 mL) milk

  • 1-1/2 cups (375 mL) no salt added vegetable broth

  • 1/4 tsp (1 mL) each salt and fresh ground pepper

  • 1 can (398 mL) diced tomatoes

  • 2 cups (500 mL) frozen green peas, thawed

  • 1/3 cup (75 mL) sundried tomato pesto

  • 1 can (540 mL) chickpeas, drained and rinsed

  • Toppings: crumbled feta cheese, chopped green onion, crushed red chili flakes, and fresh lemon juice

Preparation

  1. Preheat oven to 400°F (200°C).
  2. In a Dutch oven, melt butter over medium-high heat. Add barley and garlic, cook for 2 minutes. Stir in milk, broth, salt, pepper and tomatoes; bring to boil. Cover and transfer to oven; bake for 30 minutes. Uncover and bake for 5 more minutes or until barley is tender but firm.
  3. Stir in peas, pesto and chickpeas. Serve topped with cheese, green onions, chili flakes, and a big squeeze of lemon.
Bulb

This hearty dish features foods grown and produced in Canada, including barley, milk and cheese. Choosing local means you’re minimizing your diet’s environmental footprint while eating fresher, more flavourful foods and supporting the local economy. Triple win!

For more dietitians’ favourite recipes, visit Dairy Farmers of Canada

Creamy Enchilada Soup

Soup
Soup

This recipe is an excellent source of calcium, a critical nutrient that most of us don’t get enough of daily. The complete protein and highly absorbable calcium from the milk and cheese in this soup work together to help build and maintain strong bones and muscles.

Preparation time 15 minutes
Cooking time about 30 minutes
Yields 6 servings
Bulb

Did you know? Milk is a naturally nutritious and minimally processed food.

Nutritional information

  • Energy

    397 Calories

  • Protein

    20 g

  • Carbohydrate

    55 g

  • Fat

    13 g

  • Fibre

    11.3 g

  • Sodium

    717 mg

  • Top 5 nutrients provided by a serving of this recipe

     

    Nutrient and % DV*

  • Calcium

    33 % / 432 mg

  • Thiamin

    92 %

  • Vitamin C

    73 %

  • Vitamin A

    63 %

  • Niacin

    47 %

  • * Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

Ingredients

  • 1 tbsp (15 mL) butter

    3 cloves garlic, minced

    1 onion, chopped

    1 large sweet red pepper, chopped (about 1-1/2 cups/375 mL)

    2 cups (500 mL) chopped and peeled sweet potato

    1 to 2 tbsp (15 to 30 mL) chili powder

    1 tsp (5 mL) each dried oregano and cumin

    1/8 tsp (0.5 mL) salt

    1/4 cup (60 mL) tomato paste

    1 can (796 mL) diced tomatoes with juice

    1 can (540 mL) black beans, rinsed and drained

    1 cup (250 mL) water

    1-1/2 cups (375 mL) frozen corn kernels, thawed

    2 tbsp (30 mL) whole wheat flour

    2-1/2 cups (625 mL) milk

    1-1/4 cup (300 mL) shredded Monterey Jack cheese, divided

    1 large jalapeño, diced

    Optional Garnishes: Cilantro and lime wedges

Preparation

  1. In a large pot, melt butter over medium heat. Add garlic, onion, red pepper, sweet potato, chili powder (to taste), oregano, cumin, and salt; cook, stirring for 5 minutes. Stir in tomato paste to coat. Stir in tomatoes, beans, and water. Cover and bring to a simmer. Reduce heat, and simmer gently for 10 minutes, or until sweet potatoes are tender.
  2. Remove 2 cups (500 mL) of the soup and purée until smooth; return to pot. Stir in corn and bring to a simmer. In a medium bowl, whisk flour into milk; gradually pour into pot while whisking constantly. Cook, stirring often, for 5 minutes or until slightly thickened. Remove from heat; stir in 1/2 cup (125 mL) of the cheese until melted.
  3. Ladle soup into warm bowls. Sprinkle each serving with jalapeño, remaining cheese, cilantro (if using), and lime wedges (if using).
Bulb

This yummy soup gets top marks for taste AND nutrition – it’s an excellent source of vitamins A and C!

For more dietitians’ favourite recipes, visit Dairy Farmers of Canada

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