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Bean & Barley Soup
Nb persons: 0
Yield: 4 servings, 2 1/2 cups each
Preparation time:
Total time: 45 minutes
Source:
| Bean & Barley Soup This hearty bean and barley soup tastes like it has simmered for hours, but actually it’s quite quick to throw together. Plus this recipe for healthy bean and barley soup freezes beautifully. If you have cooked barley on hand, omit the quick-cooking barley and stir in 1 1/2 cups cooked barley along with the broth in Step 2. From EatingWell: January/February 2013 Active Time: 30 minutes Ingredients 1 1/2 cups cooked barley along with the broth in Step 2. | |
| 4 teaspoons | extra-virgin olive oil |
| 1 large | onion, chopped |
| 1 medium | fennel bulb, cored and chopped |
| 5 cloves | garlic, minced |
| 1 teaspoon | dried basil |
| 1 15-ounce can | cannellini or other white beans, rinsed |
| 1 14-ounce can | fire-roasted diced tomatoes |
| 6 cups | low-sodium vegetable broth |
| 3/4 cup | quick-cooking barley |
| 1 5-ounce package | baby spinach, (6 cups) |
| 1/4 cup | grated Parmesan cheese |
| 1/4 teaspoon | ground pepper |
Preparation
Heat oil in a Dutch oven over medium-high heat. Add onion, fennel, garlic, and basil; cook, stirring frequently, until tender and just beginning to brown, 6 to 8 minutes.
Mash 1/2 cup of the beans. Stir the mashed and whole beans, tomatoes, broth and barley into the pot. Bring to a boil over high heat. Reduce heat to medium and simmer, stirring occasionally, until the barley is tender, about 15 minutes. Stir in spinach and cook until wilted, about 1 minute. Remove from the heat and stir in cheese and pepper.
Tips & Notes
Make Ahead Tip: Refrigerate for up to 3 days or freeze for up to 6 months.
Nutrition Per serving:
323 calories; 7 g fat (2 g sat, 4 g mono); 4 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 13 g protein; 13 g fiber; 767 mg sodium; 795 mg potassium.
Nutrition Bonus: 2 starch, 3 vegetable, 1 fat, 1 lean meat
3 Carbohydrate Serving
Exchanges: 2 starch, 3 vegetable, 1 fat, 1 lean meat
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© 2013 Eating Well, Inc.
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