Barley is traditionally served in soups that contain meat -- either chicken or beef. I decided to design a vegetarian-friendly soup that has a hearty flavor, hence the use of mushrooms. They lend a flavor profile called "umami," which is a recently discovered taste that we all appreciate. It mimics the flavor of meat. This soup is packed with vegetables and of course barley, which helps make it more filling and nutritious.

Brown rice is healthier than white rice, which has been stripped of most of its texture and flavor by removing the outer part of the grain. One barrier to popularity for brown rice is the increased cooking time. It takes considerably longer than white rice to cook, but as with many things in cooking, time and effort yield not only more flavor, but more nutrition too. Brown rice can be used as a substitute in most dishes that call for white rice, but the increased cooking time should be taken into consideration.

Mushroom Barley Soup

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2 tablespoons extra-virgin olive oil
1/2 cup diced onion
1/4 cup diced celery
1/4 cup diced butternut squash
1 cup minced portobello mushrooms
1 cup minced button mushrooms
Pinch kosher salt
Black pepper to taste
1/2 cup pearl barley
4 cups vegetable broth
1 cup baby spinach leaves
1/2 cup steamed peas
1 tablespoon Parmesan cheese

In a saucepan over medium-high heat, add oil, onion, celery, squash, mushrooms, salt and pepper. Sauté for 2 minutes. Add barley, broth and spinach; cover and simmer for 35 minutes or until barley is tender. Add peas to warm through, then serve with Parmesan cheese on top.

Number of servings: 8
Serving size: 1 cup
Active time: 20 minutes
Total time: 55 minutes

Per serving: 113 calories, 4.5 grams total fat (0.8 grams saturated), 1 milligram cholesterol, 419 milligrams sodium, 13.5 grams total carbohydrates (2.9 grams dietary fiber), 5.2 grams protein.

Brown Rice Stuffed Acorn Squash

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1 acorn squash
2 tablespoons extra-virgin olive oil
1/2 cup minced onion
1/4 cup diced organic celery
1 clove garlic, minced
1 teaspoon curry powder
1/2 cup diced portobello mushrooms
1 cup cooked brown rice
1 tablespoon butter
Salt to taste
Pepper to taste
Freshly grated nutmeg to taste (optional)

Preheat oven to 350 degrees. Slice acorn squash in half; remove seeds and place cut sides down on a baking sheet. Roast for 35 minutes. Cool and remove flesh from squash halves; set aside.

Add oil to a sauté pan over medium-high heat. Add onion, celery, garlic, curry powder and mushrooms, and sauté for 4 to 5 minutes. Add squash flesh, cooked brown rice, butter, salt, pepper and nutmeg (if using). Mix well and stuff into empty squash halves. Serve as a meal or side dish.

Number of servings: 2
Serving size: 1 half squash
Active time: 25 minutes
Total time: 1 hour

Per serving: 504 calories, 8.8 grams total fat (4.3 grams saturated), 15 milligrams cholesterol, 66 milligrams sodium, 99.6 grams total carbohydrates (7.7 grams dietary fiber), 10.1 grams protein.