Hearty Bean and Barley Soup

TamTastic

Hearty Bean and Barley Soup


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

Yield
8 servings (serving size: about 1 cup soup and 1 tablespoon cheese)

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

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.


Nutritional Information
Calories:208 (15% from fat)
Fat:3.4g (sat 1.4g,mono 1.4g,poly 0.4g)
Protein:11.4g
Carbohydrate:34g
Fiber:8g
Cholesterol:5mg
Iron:2.3mg
Sodium:615mg
Calcium:156mg

TamTastic

Hearty Bean and Barley Soup


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

Yield
8 servings (serving size: about 1 cup soup and 1 tablespoon cheese)

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

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.


Nutritional Information
Calories:208 (15% from fat)
Fat:3.4g (sat 1.4g,mono 1.4g,poly 0.4g)
Protein:11.4g
Carbohydrate:34g
Fiber:8g
Cholesterol:5mg
Iron:2.3mg
Sodium:615mg
Calcium:156mg

calatibo

wow, that sounds fantastic

TamTastic

Why don't you come to New England and I'll make it. I know someone in Boston who would love this kind of thing too!! Nice, hearty soup on a cold day!!!