Tomato Barley

By: YaQutullah Ibraheem Muhammad MS, RDN, LD

(75 calories, 6 servings)



2⁄3 cup carrot, sliced

1⁄2 cup onion, diced

1⁄2 cup celery, sliced

2 garlic cloves

1 tablespoon tomato paste

6 cups fat-free vegetable broth

2 cups green cabbage, chopped (about 1/4 head)

1⁄2 teaspoon dried basil

1⁄2 teaspoon dried thyme

1⁄3 cup barley, uncooked

1⁄2 cup fresh parsley, chopped

1 zucchini, sliced


  1. Spray large saucepan with non-stick spray.
  2. Add chopped carrots, onion and celery.
  3. Sauté over low heat 5-7 minutes until softened - add garlic for the last minute.
  4. Add tomato paste and stir with vegetables.
  5. Stir in broth, cabbage, herbs and barley. Simmer, partly covered, for 40 minutes until barley is softened.
  6. Add zucchini and parsley after the barley has cooked about 20 minutes, allowing them to cook for the last 20 minutes.
  7. Garnish with coarsely ground black pepper and 1 Tablespoons of Parmesan cheese as desired.


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