Four-Grain Tomato Soup

Name: Four-Grain Tomato Soup
Ingredients: 2 tablespoons olive oil; 2 medium onions, quartered and thinly sliced; 2 large celery stalks, finely diced; 2 medium carrots, peeled and finely diced; 2 medium potatoes, scrubbed and diced, or 2 large turnips, peeled and diced; One 28-ounce can salt-free pureed or crushed tomatoes; 1/4 cup raw brown rice, any variety, rinsed (see Note); 1/4 cup raw wild rice, rinsed; 1/4 cup raw millet or quinoa, rinsed; 1/4 cup raw pearl barley, rinsed; 2 bay leaves; 2 teaspoons salt-free seasoning (see page 4 for brands); 6 cups water; 1/4 cup chopped fresh dill; Salt and freshly ground pepper to taste

15 ingredients

20 steps

Ingredients

2 tablespoons olive oil
2 medium onions, quartered and thinly sliced
2 large celery stalks, finely diced
2 medium carrots, peeled and finely diced
2 medium potatoes, scrubbed and diced, or 2 large turnips, peeled and diced
One 28-ounce can salt-free pureed or crushed tomatoes
1/4 cup raw brown rice, any variety, rinsed (see Note)
1/4 cup raw wild rice, rinsed
1/4 cup raw millet or quinoa, rinsed
1/4 cup raw pearl barley, rinsed
2 bay leaves
2 teaspoons salt-free seasoning (see page 4 for brands)
6 cups water
1/4 cup chopped fresh dill
Salt and freshly ground pepper to taste

Directions

1

Heat the oil in a soup pot.
2

Add the onions and saute over medium-low heat for 5 to 8 minutes, until translucent.
3

Add all the remaining ingredients except the dill, salt, and pepper.
4

Bring to a rapid simmer, then lower the heat.
5

Cover and simmer gently for 1 hour, stirring every 15 minutes or so.
6

If the soup is too thick, adjust the consistency with more water as needed, and return to a gentle simmer.
7

Stir in the dill and season with salt and pepper.
8

Simmer gently for 15 to 20 minutes longer, or until the grains and vegetables are completely tender.
9

Discard the bay leaves.
10

Serve at once, or if time allows, let the soup stand off the heat for an hour or two, then heat through before serving.
11

This soup thickens quite a bit as it stands.
12

Add water and adjust the seasonings as needed.
13

Per serving:
14

Calories: 193
15

Total fat: 4g
16

Protein: 6g
17

Fiber: 6g
18

Carbohydrate: 37g
19

Cholesterol: 0mg
20

Sodium: 55mg