Manitoba Canola Growers Association (MCGA)

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Heart and Stroke 2010

Yield: 6 servings

Print Options: 3x5 | 4x6 | Entire page

Ingredients:

1 Tbsp	canola oil	15 mL
1	large onion, thinly sliced	1
1	clove garlic, minced	1
1/3 cup	pearl barley	75 mL
6 cup	sodium reduced chicken or beef stock	1.5 L
1 can	(19 oz/540 mL) lentils, drained and rinsed	1
2 cup	chopped fresh spinach, packed	500 mL
1/4 cup	chopped fresh parsley	50 mL
2	medium tomatoes, chopped	2
	pepper to taste

Directions:

Pour canola oil into a large saucepan and place over medium-high heat.
Add onion and garlic and sauté for 4-5 minutes until onion softens.
Stir in barley and stock. Bring to a boil. Reduce heat and simmer for 25-30
minutes or until barley is cooked.
Stir in remaining ingredients and heat through, about 5 minutes.

Nutritional Information:

Calories:	200	Cholesterol:	0 mg
Total Fat:	3 g	Carbohydrates:	33 g
Fibre:	10 g	Protein:	12 g
Saturated Fat:	0 g	Sodium:	85 mg