Smarter Barley Soup
Smarter Barley Soup - Creative medley of poultry, vegetables and grains
Healthy, because
Even smarter
Nutritional values
Most people are familiar with the classic barley soup - but the small cereal comes out big here with the duck leg. The poultry meat has a low caloric value, because the skin and the fat underneath does not get into the soup. The accompanying mix of vegetables, spices and barley warms the stomach and the folic acid from the barley promotes blood formation.
The piquant soup tastes even more fruity if you add not only prunes, but also some dried apricots and apple rings cut into small pieces. This is also good for your well-being, because dried fruit contains a great combination of the minerals potassium, magnesium and calcium.
(Percentage of daily recommendation)
| Calorie | 262 cal. | (12 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 36 μg | (12 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 478 mg | (12 %) | ||
| Calcium | 103 mg | (10 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 136 mg | |||
| Cholesterol | 41 mg |
Ingredients
- Ingredients
- 1 fresh duck leg (about 250 grams)
- 1 large onion
- 1 bay leaf
- 3 cloves
- 4 sprigs parsley
- 1 ½ pints Chicken broth
- 1 large Parsnip (about 150 grams)
- 2 medium-sized carrots (about 150 grams)
- 1 pc Celery root (about 100 grams)
- 1 Parsnip
- 2 sprigs thyme
- 4 ozs Pearl barley
- 1 lemon
- 6 Dried plums
- 4 ozs Sour cream
- 1 tsp ground paprika (sweet)
- salt
- peppers
- Nutmeg
Kitchen utensils
Preparation steps
Rinse duck leg, pat dry and remove the skin.
Peel onion. Pierce onion with bay leaf and cloves.
Rinse parsley. Put the duck leg, studded onion and parsley in a pot with chicken stock. Cook over medium heat for 60 minutes, skimming off the rising foam as needed.
Meanwhile, rinse, peel and cut root vegetables into 1 cm (approximately 1/2-inch) cubes.
Remove duck leg from the broth and let cool on a plate.
Rinse thyme. Add root vegetables, pearl barley and thyme into the pot with the broth and bring to a boil. Cook for 15 minutes over medium heat.
Meanwhile use a fork to remove the meat from the duck leg and tear into strips.
Squeeze half a lemon into a small bowl. Cut dried plums in half. After the soup has cooked for 15 minutes, add duck meat and plums and continue cooking for another 10 minutes. Turn off heat and blend in sour cream, 1 teaspoon lemon juice and paprika until smooth. Season to taste with salt, pepper and grated nutmeg. Serve with a dollop of sour cream in each bowl.
