Hearty Bean and Barley Soup

Photo: Karry Hosford

This satisfying bean and barley soup features a delicious and iron-packed combination of red kidney beans and spinach. It's also high in fiber and calcium.

Yield: 8 servings (serving size: about 1 cup soup and 1 tablespoon cheese)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 208
  • Calories from fat: 15%
  • Fat: 3.4g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 1.4g
  • Polyunsaturated fat: 0.4g
  • Protein: 11.4g
  • Carbohydrate: 34g
  • Fiber: 8g
  • Cholesterol: 5mg
  • Iron: 2.3mg
  • Sodium: 615mg
  • Calcium: 156mg

Ingredients

  • 7 cups fat free, less-sodium chicken broth
  • 1/4 teaspoon crushed red pepper
  • 6 garlic cloves, crushed
  • 2 (4-inch) rosemary sprigs
  • 1 (19-ounce) can dark red kidney beans, rinsed and drained
  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 1 cup finely chopped carrot
  • 1/4 cup chopped celery
  • 1 (14 1/2-ounce) can diced tomatoes, undrained
  • 1 cup uncooked quick-cooking barley
  • 10 cup torn spinach leaves (about 4 ounces)
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup (2 ounces) grated fresh Parmesan cheese

Preparation

  1. Bring first 4 ingredients to a boil in a Dutch oven; reduce heat to medium-low, and cook 15 minutes. Drain through a sieve into a large bowl; discard solids.
  2. Measure 1 cup beans, and mash with a fork in a small bowl. Reserve the remaining whole beans.
  3. Heat oil in pan over medium heat. Add onions, carrot, and celery; cook 4 minutes. Add broth mixture, mashed beans, whole beans, tomatoes, and barley; bring to a boil. Reduce heat; simmer 15 minutes. Stir in spinach and black pepper; cook 5 minutes or until barley is tender. Sprinkle each serving with cheese.
Note:

To ensure rich flavor, add garlic and herbs to canned broth for a homemade taste. Mashing a portion of the beans gives the soup extra body.

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