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Bean & Barley Soup

:  January/February 2013

Your rating: None Average: 4.1 (36 votes)

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.


Bean & Barley Soup Recipe

Makes: 4 servings, 2 1/2 cups each

Active Time:

Total Time:

Nutrition Profile

High fiber | Low calorie | Low saturated fat | Low cholesterol | High potassium | High calcium | Healthy weight | Heart healthy |

View Our Nutrition Guidelines »

Ingredients

  • 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

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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.

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

Carbohydrate Servings: 3

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


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Recipe Categories

Health & Diet Considerations
High calcium
High fiber
High potassium
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Preparation/ Technique
Saute
Meal/Course
Lunch
Dinner

Season
Fall
Winter
Style/Theme
Entertaining, casual
Everyday favorites
One dish meals
Vegetarian
Type of Dish
Soups/stews
Ethnic/Regional
American
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Main Ingredient
Vegetarian, other
Publication
January/February 2013
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