Bean and Barley Soup

By nurseliz

Ingredients

• 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

Details

Servings 8

Preparation

Step 1

Preparation

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.
Measure 1 cup beans, and mash with a fork in a small bowl. Reserve the remaining whole beans.
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.

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