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. 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.
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.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (596g)|
|Recipe Makes: 8 Servings|
|Calories from Fat: 35 (12%)|
|Amt Per Serving||% DV|
|Total Fat 3.9g||5 %|
|Saturated Fat 0.6g||3 %|
|Monounsaturated Fat 1.7g|
|Polyunsanturated Fat 1.2g|
|Cholesterol 0mg||0 %|
|Sodium 1227.4mg||42 %|
|Potassium 571.5mg||15 %|
|Total Carbohydrate 55.4g||16 %|
|Dietary Fiber 11.6g||47 %|
|Sugars, other 43.8g|
|Protein 9.6g||14 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 284
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