Brewfest Diner Souper

Description: A warm, savory, low‑GI, protein‑forward soup inspired by hearty diner flavors—roasted turkey, mushrooms, barley, and plenty of low‑salt aromatics—keeps blood glucose steady while feeling indulgent.

Ingredients (with estimated Glycemic Index for each):

• 1 tbsp olive oil — GI 0
• 1 small yellow onion, diced (about 120 g) — GI 30
• 2 cloves garlic, minced — GI 30
• 2 medium carrots, diced (about 140 g) — GI 35
• 2 stalks celery, diced — GI 15
• 8 oz cremini or button mushrooms, sliced (about 225 g) — GI 10
• 1 cup pearl barley, rinsed (170 g, quick vs. hulled: GI ~25–30; use hulled if available GI ~25) — GI 28
• 4 cups low‑sodium turkey or chicken broth — GI 0
• 2 cups water — GI 0
• 2 cups cooked shredded turkey breast (about 300 g) — GI 0
• 1 tbsp Worcestershire sauce — GI 0
• 1 tsp Dijon mustard — GI 0
• 1 tsp dried thyme — GI 0
• 1 tsp smoked paprika — GI 0
• 1 bay leaf — GI 0
• 1/2 tsp black pepper, freshly ground — GI 0
• 1/2 tsp fine sea salt (adjust to taste) — GI 0
• 2 cups chopped kale or spinach, stems removed — GI 15
• 2 tbsp chopped fresh parsley — GI 0
• Lemon wedges, for serving — GI 0

Cooking instructions:

1. Heat olive oil in a large heavy pot over medium heat.
2. Add diced onion, carrots, and celery. Sauté 6–8 minutes until softened and onions are translucent.
3. Add garlic and mushrooms; cook 4–5 minutes until mushrooms release liquid and begin to brown.
4. Stir in barley and coat with the vegetable mixture for 1–2 minutes.
5. Add broth, water, Worcestershire, Dijon, thyme, smoked paprika, bay leaf, salt, and pepper. Bring to a simmer.
6. Reduce heat to low, cover, and simmer gently 30–35 minutes (hulled barley may take 40–45 minutes) until barley is tender.
7. Stir in shredded turkey and chopped kale/spinach; simmer 5 more minutes until greens wilt and turkey is heated through.
8. Remove bay leaf, taste and adjust seasoning with salt, pepper, or a squeeze of lemon.
9. Ladle into bowls and garnish with chopped parsley and extra lemon wedge.

Flavor profile explanation:

• Savory, umami base from mushrooms and Worcestershire; smoked paprika adds warmth; fresh parsley and lemon brighten the finish. Turkey and barley provide satisfying, low‑GI substance.

Serving size:

• Makes about 6 servings. Each serving ~1 1/2 to 2 cups.

Nutritional facts (per serving, approximate — AI generated; not guaranteed accurate):