Brewfest Diner Souper
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Ingredients
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.
- 10
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.
- 11
Makes about 6 servings. Each serving ~1 1/2 to 2 cups.
- 12
Low‑GI barley plus lean turkey and fiber‑rich vegetables slow carbohydrate absorption. Moderate portion size and low added fat keep calories and post‑meal glucose spikes controlled. Reduced‑sodium broth and fresh herbs minimize excess sodium while preserving flavor.
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.
- Heat olive oil in a large heavy pot over medium heat.
- Add diced onion, carrots, and celery. Sauté 6–8 minutes until softened and onions are translucent.
- Add garlic and mushrooms; cook 4–5 minutes until mushrooms release liquid and begin to brown.
- Stir in barley and coat with the vegetable mixture for 1–2 minutes.
- Add broth, water, Worcestershire, Dijon, thyme, smoked paprika, bay leaf, salt, and pepper. Bring to a simmer.
- Reduce heat to low, cover, and simmer gently 30–35 minutes (hulled barley may take 40–45 minutes) until barley is tender.
- Stir in shredded turkey and chopped kale/spinach; simmer 5 more minutes until greens wilt and turkey is heated through.
- Remove bay leaf, taste and adjust seasoning with salt, pepper, or a squeeze of lemon.
- 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.
-
Makes about 6 servings. Each serving ~1 1/2 to 2 cups.
Nutritional facts (per serving, approximate — AI generated; not guaranteed accurate):
| Amount per serving | |
|---|---|
| Calories | 220 kcal |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Cholesterol | 45 mg |
| Sodium | 420 mg |
| Total Carbohydrate | twenty-eight g |
| Dietary Fiber | 5 g |
| Total Sugars | 4 g |
| Added Sugars | 0 g |
| Protein | 20 g |
| Vitamin D | 0.5 µg |
| Calcium | 60 mg |
| Iron | 2.4 mg |
| Potassium | 600 mg |
Disclaimer: Nutritional facts are AI‑generated estimates and are not guaranteed accurate.
Type-2 Diabetic Friendly explanation:
- Low‑GI barley plus lean turkey and fiber‑rich vegetables slow carbohydrate absorption. Moderate portion size and low added fat keep calories and post‑meal glucose spikes controlled. Reduced‑sodium broth and fresh herbs minimize excess sodium while preserving flavor.
A great diabetic-friendly option. Publish it so others managing diabetes can find it too!
