★ Difficulty level: easy | Preparation time:15 min | Serves 2 | Total time: 1 hr. 20 min
Not Gluten-Free Low-Carb (moderate)
Not Keto-Friendly (barley is too high in carbs for keto)
Lactose-Free Allergens: None of the top allergens
Ingredients:
60 g onion, quartered
50 g carrot, cut
50 g leek, cut
10 g celery root, cut
1 clove of garlic
10 sprigs parsley, fresh, plus extra for garnish
400 g water
1 chicken breast without skin and bone
50 g pearl barley
Instruction
Place the onion, carrot, leek, parsley, garlic, water, and chicken stock concentrate in a mixing bowl and mix well. Pour the water into a saucepan, add the mixture, and bring it to a boil. Reduce the heat and simmer for 15-20 minutes.
Cook the chicken by boiling or steaming it separately for 30-35 minutes. When the chicken is cooked, set it aside for 15 minutes to cool slightly.
In the meantime, strain the contents of the saucepan through a sieve and transfer the cooked vegetables to a mixing bowl. Combine them with 100 g of the vegetable broth and mix well.
Add the barley to the remaining vegetable broth and cook for 20 minutes.
Meanwhile, remove the skin from the cooled chicken, separate the meat from the bones and shred it using two forks.
Add the shredded chicken meat to the barley and cook for an additional 10 minutes.
At the end, stir the vegetable purée from the mixing bowl into the barley and chicken, and cook for another 5 minutes.
Pour the soup into bowls and garnish with parsley, if desired.
⭐NutritionalInfo (1): Calories: 189.5 | Protein: 13.2g | Carbs: 6.6g | Fat: 12.1g | Sodium: ~70mg | GI: 5 (low)
This diabetes-friendly dish supports steady blood sugar levels inspite of “Non Gluten Free” score because of middle level of GI.
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