Vegan Mushroom-Barley Soup with Bourbon

If you are on a low fat diet or are a commited vegan, you'll love this heart healthy soup.

Kentucky is bourbon country, and since living in this beautiful state, I've learned there are multiple ways to use bourbon in recipes. I recently found this recipe in a local magazine while waiting with my mother to see her cardiologist. I've altered the recipe to make it vegan.

Nutritional Benefits of Barley

Most of us know by now that dietary fiber prevents constipation, and it's found in fruits, vegetables, whole grains and legumes. It's also important for maintaining a healthy body weight, and lowering the risk of heart disease and diabetes.

There are two types of fiber: Insoluble and soluble. Insoluble fiber aids the movement of material through the digestive system. It increases stool bulk and softens it which in turn relieves constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables fall into the insoluble fiber category. Soluble fiber dissolves in water to form a gel-like material. It aids in lowering blood cholesterol and glucose levels. Oats, peas, beans, apples, citrus fruits, carrots and barley are all examples of soluble fiber.

Add soluble fiber to your diet by making this mushroom-barley soup a staple in your meal planning. An added benefit is richness in vitamins and minerals.

Mushroom-Barley Soup with Bourbon

A vegan and heart-healthy dish

Prep time 30 min - Total time 60 min

Ingredients for 6 servings
1/2- cup dry uncooked pearl barley • 1 teas. olive oil • 1 3/4 cup water • 1 teas. salt • 24 oz. mushrooms (3 8 oz. containers) • 1 Tbsp. olive oil • 1 large yellow onion chopped • 3 medium size carrots chopped • 3medium size garlic cloves chopped • 2 large stalks of celery chopped • 1/4- cup bourbon • 4 cups vegan vegetable broth • 2 cups water • 1 1/2 teas. salt • 1/2- teas. black pepper • 1 teas. thyme • 1/2- teas. oregano • 1/8- teas. sage

Rinse the barley and set aside. Fill a medium pot with 1 3/4 cup water, teas. olive oil and 1 tsp salt. Bring this to a boil, add barley and return to a boil. Turn heat to simmer and cook uncovered for 30 minutes or until the barley absorbs all the water. Remove from heat and set aside.

While the barley is cooking, saute onion, carrots, garlic and celery in olive oil until the onions are tanslucent and start to carmelize.

Wash mushrooms and slice. Place in a large pot with 1tablespoon olive oil. Saute for about 3 minutes. Turn the heat to low and add the vegetable broth and 2 cups water.

Once the sauted vegetables are cooked, add the bourbon and stir on medium high heat until all the bourbon has been absorbed, and there is no trace of liquid in the pan. Remove from the heat and add to the large pot with mushrooms. Add the salt, pepper, thyme, oregano and sage and let simmer on low for 10 minutes. Add the cooked barley and let simmer for another 5 minutes before serving.

Recipe:

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What is a Vegan

Vegans don't eat any foods that come from animals.That includes all dairy products. They also refrain from buying products made from leather, wool, down and reject any products that have been tested on animals such as cosmetics.

Health, environmental and animal rights are three reasons why people commit to a vegan diet. Bulls and cockerals are cruely slaughtered after birth, livestock farming has a devastating effect on the earth and animal fats have been shown through research to negatively impact our health.