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Tomato, Lentil and Barley Soup

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This soup may need some adjustments for people battling with bloating and gas. Onion and garlic are both gas forming vegetables and may trigger these symptoms, especially in a raw, uncooked form. Cooking and blending them with the other ingredients increases tolerance, especially if the amount per serving is small. Eliminate them completely if you tend to react badly. Lentils are also gas forming and are also likely to be better tolerated when cooked, mashed and pureed.

 

Ingredients:

  • 1 tsp. olive or canola oil
  • 1 medium onion, finely chopped
  • ½ clove of garlic or ½ tsp. crushed garlic
  • 2 medium carrots, peeled and finely chopped
  • 2 small sticks of celery, finely chopped
  • 1.5 litres of low sodium chicken or vegetable stock
  • 1 cup split lentils
  • ½ cup pearled barley
  • 2 cups fresh tomatoes, skinned and chopped or 1 tin chopped peeled tomatoes
  • 2 Tbs. tomato puree
  • 1 Tbs. lemon juice
  • 1 tsp. sugar
  • paprika to taste
  • ¼ cup fresh parsley, chopped

Method:

  1. Heat the oil in a large saucepan. Sauté the onion and garlic until browned.
  2. Add the paprika, chopped carrots and celery.
  3. Add the stock, lentils, barley, tomatoes and tomato puree.
  4. Season with black pepper, lemon juice and sugar, bring to the boil and simmer for 45-60 minutes until the lentils and barley are cooked and tender.
  5. Sprinkle with fresh parsley before serving and season further as desired.

Variations:

  • For a vegetarian option, use vegetable stock over chicken stock.
  • For a wheat free option, use gluten free stock, or eliminate the stock completely and just use water.