Ingredients:
- 3 ancho chilies or 3 dried mulato chiles, stemmed, seeded and broken into 2-inch pieces
- 6 fresh cilantro stems , plus
Directions:
- In a medium saucepan, cover the barley with 4 cups of water and bring to a boil.
- Cover and simmer over low heat until tender, about 35 minutes; drain.
- Return the barley to the pan and cover.
- Meanwhile, in another medium saucepan, cover the brown rice with 2 cups of water and bring to a boil.
- Cover and simmer over low heat until tender, about 35 minutes.
- Drain the brown rice and add to the barley.
- Meanwhile, in a medium bowl, cover the bulgur with 1 cup of hot water.
- Cover and let stand until the water is absorbed, 10 minutes.
- In a large, heavy pot, heat the olive oil.
- Add the chiles, onion and garlic and cook over moderately high heat, stirring occasionally, until the onion is lightly browned, about 5 minutes.
- Add the broth, tomatoes, cilantro sprigs and allspice and season with 1 tablespoon of salt and a pinch of pepper.
- Bring to a boil, then cover and simmer over low heat for 45 minutes.
- Let cool slightly.
- Puree the soup in a blender and return to the pan.
- Add the mushrooms, black beans, carrot, zucchini and parsnip to the pureed soup and bring to a boil.
- Cover and simmer over low heat for 20 minutes.
- Add the barley, rice and bulgur and season with salt and pepper.
- Ladle the soup into bowls, sprinkle with the pumpkin seeds and chopped cilantro and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 234.52 Kcal (982 kJ) | ||
| Calories from fat | 50.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.66g | 9% | |
|---|---|---|---|
| Sodium | 247.3mg | 10% | |
| Potassium | 703.32mg | 15% | |
| Total Carbs | 38.86g | 13% | |
| Sugars | 3.84g | 15% | |
| Dietary Fiber | 7.79g | 31% | |
| Protein | 11.58g | 23% | |
| Vitamin C | 7.2mg | 12% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 1.6mg | 9% | |
| Calcium | 53.2mg | 5% | |
| Amount Per 100 g | |||
| Calories | 60.8 Kcal (255 kJ) | ||
| Calories from fat | 13.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.47g | 9% | |
|---|---|---|---|
| Sodium | 64.11mg | 10% | |
| Potassium | 182.34mg | 15% | |
| Total Carbs | 10.08g | 13% | |
| Sugars | 1g | 15% | |
| Dietary Fiber | 2.02g | 31% | |
| Protein | 3g | 23% | |
| Vitamin C | 1.9mg | 12% | |
| Iron | 0.4mg | 9% | |
| Calcium | 13.8mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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