Lentil and Barley Soup

This is one of my family favorites. It is fast to prepare and very easy to make. By combining lentils and barley you get a complete protein. This dish is high in fiber and very healthy.

Ingredients:
½ c Lentils
¼ c Pearl barley
4 c low sodium vegetable broth or water
1c each chopped onion, celery, and carrots
1/8 teaspoon each oregano, ground cumin, red pepper flakes, black pepper
(Optional) ½ teaspoon salt or salt to taste

Directions:
Place all the ingredients except salt into a large pot and bring to a boil. Lower the temperature and simmer covered and cook for 45-60 minutes depending on how you prefer the texture.
Yields 4 huge servings.
Each serving has: 140 calories; 8g protein; 28g carbohydrate; 0.2g fat

Lentils- Provides protein, fiber, molybdenum, folate, iron, zinc, and biotin. (Did you know that biotin deficiencies results in brittle hair?)
Barley- Contains selenium, tryptophan, copper, manganese, phosphorus, and a rich source of fiber both soluble and insoluble. The main soluble fiber is beta-glucan, it helps lower cholesterol. The soluble fiber also helps maintain blood sugar levels.