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20 minute dinner recipes

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Bean & Barley Soup

http://www.eatingwell.com/recipes/bean_barley_soup.html

From EatingWell:  January/February 2013

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.

4 servings, 2 1/2 cups each | Active Time: 30 minutes | Total Time: 45 minutes

Ingredients

Preparation

  1. 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.
  2. 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.

Nutrition

Per serving : 323 Calories; 7 g Fat; 2 g Sat; 4 g Mono; 4 mg Cholesterol; 55 g Carbohydrates; 13 g Protein; 13 g Fiber; 767 mg Sodium; 795 mg Potassium

3 Carbohydrate Serving

Exchanges: 2 starch, 3 vegetable, 1 fat, 1 lean meat

Tips & Notes