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Southwestern Three-Bean & Barley Soup

:  November/December 2010

Your rating: None Average: 3.7 (203 votes)

Serve this zesty bean and barley soup garnished with chopped fresh cilantro and a squeeze of lime, if desired.


READER'S COMMENT:
"I wonder about the slow cooker version of this recipe - it indicates to use 2 cups of water instead of 9 cups. Can this be incorrect? It doesn't seem like nearly enough water to soften the beans. "
Southwestern Three-Bean & Barley Soup Recipe

Makes: 6 servings, about 1 1/3 cups each

Active Time:

Total Time:

Nutrition Profile

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

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, diced
  • 1 large stalk celery, diced
  • 1 large carrot, diced
  • 9 cups water
  • 4 cups (32-ounce carton) reduced-sodium chicken broth, “no-chicken” broth or vegetable broth
  • 1/2 cup pearl barley
  • 1/3 cup dried black beans
  • 1/3 cup dried great northern beans
  • 1/3 cup dried kidney beans
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 3/4 teaspoon salt

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Preparation

  1. Heat oil in a Dutch oven over medium heat. Add onion, celery and carrot and cook, stirring occasionally, until softened, about 5 minutes. Add water, broth, barley, black beans, great northern beans, kidney beans, chili powder, cumin and oregano. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the beans are tender, 1 3/4 to 2 1/2 hours (adding more water, 1/2 cup at a time, if necessary or desired). Season with salt.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 3 days.
  • Slow-Cooker Variation: Use 2 cups water (instead of 9 cups) and combine all ingredients in a 5- to 6-quart slow cooker. Cover and cook until the beans are tender, about 4 hours on High or 7 to 8 hours on Low.

Nutrition

Per serving: 205 calories; 3 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 11 g protein; 10 g fiber; 705 mg sodium; 601 mg potassium.

Nutrition Bonus: Vitamin A (49% daily value), Magnesium & Potassium (17% dv), Iron (16% dv).

Carbohydrate Servings: 1 1/2

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


More From EatingWell

Recipe Categories

Style/Theme
Potluck
Vegan
Vegetarian
Budget
Comfort foods
Everyday favorites
Kid-friendly
Make ahead instructions
Ease of Preparation
Easy
Total Time
More than 1 hour
Type of Dish
Main dish, vegetarian
Soups/stews
Servings
6
Main Ingredient
Beans/Legumes
Ethnic/Regional
Southwest
Preparation/ Technique
Braise/Stew
Slow cooker/Crockpot
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Meal/Course
Dinner

Season
Fall
Winter
Publication
November/December 2010
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