THE GOOD CARBS KITCHEN

VEGETABLE BARLEY SOUP

0:15 Prep • 0:30 Cook • 6 Servings • Main Meal • Every day

INGREDIENTS

1 tablespoon canola oil

1 onion, chopped

3 cloves garlic, crushed

2 carrots, peeled and sliced

1 large stalk celery, sliced

200g mushrooms, sliced

400g can chickpeas, drained and rinsed

2 x 400g cans chopped tomatoes

1 cup pearl barley

1 bay leaf

1 teaspoon dried oregano

4 cups reduced-salt vegetable stock (plus 2 cups water)

1 cup green beans, roughly chopped

1 cup green peas, defrosted if frozen

1 cup corn kernels, defrosted if frozen

½ cup fresh Italian parsley, chopped, plus extra to serve

ground black pepper to taste

 

METHOD For details, please visit the Healthy Food Guide

NUTRITION

Per serve 1360kJ/325 calories; 13g protein; 6g fat (includes 1g saturated fat; saturated : unsaturated fat ratio 0.2); 50g available carbs (includes 17g sugars and 33g starch); fibre 17g; sodium 740mg

RECIPE AND IMAGE

Courtesy of Australian Healthy Food Guide magazine.

For more healthy recipe inspiration and expert advice, visit healthyfoodguide.com.au

 

JAPANESE SOBA NOODLE SALAD

0:10 Prep • 0:10 Cook • 4 Servings • Main • Special occasion

INGREDIENTS

270g dried soba noodles

2 teaspoons sesame oil

1 bunch asparagus or green beans, trimmed, sliced diagonally

2 tablespoons mirin

1 tablespoon lime juice

1 tablespoon salt-reduced soy sauce

1 tablespoon sweet chilli sauce

150g hot smoked salmon fillet, skin removed, flaked

1 telegraph cucumber, trimmed, halved, thinly sliced diagonally

2 cups (95g) baby spinach

2 teaspoons sesame seeds, lightly toasted

 

METHOD For details, please visit the Healthy Food Guide

NUTRITION

Per serve Energy 1540kJ/368Cal; protein 19g; fat 6g (includes 1g saturated fat; saturated : unsaturated fat ratio 0.2); carbohydrate 55g (includes 6g sugars and 49g starch); fibre 3g; sodium 900mg

RECIPE AND IMAGE

Courtesy of Australian Healthy Food Guide magazine.

For more healthy recipe inspiration and expert advice, visit healthyfoodguide.com.au