It’s that time of year again where Canadians go from the barbeque tongs to soup ladles. Yes my fellow Canadians, it’s comfort food season. With the cold weather already in full force here is a deliciously healthy soup recipe courtesy of Darcy Maslen N.D.

 

Darcy chose this particular recipe for two reasons.  The first is that you don’t have to use tomatoes.  The second is that so many soups are too brothy and this soup is nice and filling.

 

Ingredients:

 

1 tbsp coconut oil (unscented) or olive oil

4 medium or spicy Italian sausage, casings removed, sliced

1 large onion, diced

5 cloves of garlic, minced or crushed

1/2 cup pearl barley pre-rinsed and drained

4 cups water

1 cup dried green lentils pre-rinsed and drained

1 bone-in chicken breast, skin removed

900ml of homemade chicken/bone broth Or carton of sodium reduced chicken broth

1 19oz can of chick peas pre-rinsed/drained

8oz trimmed fresh spinach leaves, chopped

1 cup mild tomato salsa (optional)

1/2 cup chopped fresh parsley

 

Instructions:

 

1. Heat oil in a large pot over medium heat.  Add sausage meat, onion and garlic. Cook for about 5 minutes or until sausage is cooked through.

2. Add barley and stir for 1 minute.

3. Add water, lentils, chicken and chicken broth.  Bring to a boil. Reduce heat and simmer covered for 30 minutes.

4. Remove the chicken breast and once cooled enough to handle begin to shred meat and return it to the soup while discarding the bones.  Add chickpeas, spinach salsa and parsley.  Stir to blend and simmer for 5 minutes.

 

Serves 6-8.  Wonderful served with homemade biscuits.  Any leftovers will become more stew-like as the barley and lentils take on the water.  Still delicious though!

 

 

 

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