Tomato Barley Turkey Soup-THM E

Tomato Barley Turkey Soup

Tomato Barley Turkey Soup

We love soups and barley is one of my favorites grains. I was very excited to read that hulled barley is a great grain to use in the THM plan. This soup is easy to make either on the stove top or in your Instant Pot.  This recipe makes 6 generous servings.

I did a little research on barley and was amazed to find out how good this ancient grain is for you. In addition to its unique flavor, barley is a very good source of manganese, dietary fiber, selenium, vitamin B1, chromium, phosphorus, magnesium, and niacin. Barley is an excellent food choice for those concerned about type 2 diabetes or pre-diabetes because the grain contains essential vitamins and minerals and is an excellent source of dietary fiber, particularly beta-glucan soluble fiber. Research shows that barley beta-glucan soluble fiber promotes healthy blood sugar by slowing glucose absorption.

My favorite hulled barley is Grain Place Foods Non-GMO Organic Hulled Barley which comes in a  2 pound bag.  I like to soak my hulled barley for about 6 hours because it is more digestible and it takes less time to cook.  Just place 3/4 of a cup of hulled barley in a small bowl and cover with water.

Tomato Barley Turkey Soup Ingredients

1 pound of 96% lean ground turkey
2 medium carrots, peeled and sliced in half or quarter coins
1 medium onion, chopped
1 large organic celery rib, diced
1 garlic clove, minced
1 envelope of organic taco seasoning, divided (or 3 tablespoons of a homemade taco seasoning blend)
4 1/2 cups of water
1 can (28 ounce) Italian Diced Tomatoes, undrained
3/4 cup hulled barley (soaked in water for 6 hours), drained
1-2 tablespoons of organic dried parsley
1/8 teaspoon of organic dried oregano

Instant Pot Instructions

  1. Set the liner in your instant pot. Set the pot to saute, normal. Once the pot has heated give it a light spray with refined coconut oil spray.
  2. Saute the ground turkey, carrots, onion, celery, garlic and 1 tablespoon of the taco seasoning over medium heat until the turkey is no longer pink.
  3. Slowly stir in the water, tomatoes, remaining taco seasoning and soaked, drained barley. Hit cancel on your pot. Hit the manual button; set the time to 15 minutes using the -/+ button. Allow the pot to naturally release the pressure for at least 15 minutes.
  4. Once the pressure is released stir in the dried parsley and oregano. Leave pot on the warming cycle for the dried herbs to expand about 2 minutes. Serve.

Stove Top Instructions

  1. Heat a large 5 quart stainless steel pot. Once heated give it a light spray with refined coconut oil. Add the ground turkey, carrots, onion, celery, garlic and 1 tablespoon of the taco seasoning; cook over medium heat until the turkey is no longer pink.
  2. Slowly stir in the water, tomatoes and remaining taco seasoning; bring to a low boil. Reduce the heat and simmer for 15 minutes.
  3. Add soaked, drained barley; cover and simmer for approximately 25-30 minutes or until the barley is tender.
  4. Once your barley has reached your desired tenderness stir in the dried parsley and oregano. Simmer another 1 -2 minutes. Serve.

Yields 6 servings

Tomato Barley Turkey Soup

Tomato Barley Turkey Soup is quick to prepare and guaranteed to fill you up on a cold day.

5 minPrep Time

35 minCook Time

40 minTotal Time

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Ingredients

  • 1 pound of 96% lean ground turkey
  • 2 medium carrots, peeled and sliced in quarter coins
  • 1 medium onion, chopped
  • 1 large organic celery rib, diced
  • 1 garlic clove, minced
  • 1 envelope of organic taco seasoning, divided (or 3 tablespoons of a homemade taco seasoning blend)
  • 4 1/2 cups of water
  • 1 can (28 ounce) Italian Diced Tomatoes, undrained
  • 3/4 cup of hulled barley; soaked in water for 6 hours and drained
  • 1-2 tablespoons of organic dried parsley
  • 1/8 teaspoon of organic dried oregano

Instructions

  1. Set the liner in your instant pot. Set the pot to saute, normal. Once the pot has heated give it a light spray with refined coconut oil spray. Saute the ground turkey, carrots, onion, celery, garlic and 1 tablespoon of the taco seasoning until the turkey is no longer pink.
  2. Slowly stir in the water, tomatoes, remaining taco seasoning and soaked, drained barley. Hit the manual button; set the time to 15 minutes using the -/+ button. Allow the pot to naturally release the pressure for at least 15 minutes.
  3. Once the pressure is released stir in the dried parsley and oregano. Leave pot on the warming cycle for the dried herbs to expand about 2 minutes. Serve.
Cuisine: American | Recipe Type: Soup

Notes

Stove Top Instructions

1. Heat a large 5 quart stainless steel pot. Once heated give it a light spray with refined coconut oil. Add the ground turkey, carrots, onion, celery, garlic and 1 tablespoon of the taco seasoning; cook over medium heat until the turkey is no longer pink.

2. Slowly stir in the water, tomatoes and remaining taco seasoning; bring to a low boil. Reduce the heat and simmer for 15 minutes.

3. Add soaked, drained barley; cover and simmer for approximately 25-30 minutes or until the barley is tender. Once your barley has reached your desired tenderness stir in the dried parsley and oregano. Simmer another 1 -2 minutes. Serve.

7.5
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http://www.thehealthymilestone.com/tomato-barley-turkey-soup/

 

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