Bean, Barley and Vegetable Soup

lentil soup
Anne Danahy
http://pgoarelish2.files.wordpress.com/2014/02/lentil.jpg?w=150
  • Yield: 8 servings

Ingredients

2tablespoons canola oil
1large onion, diced
2large parsnips, peeled and cut into 3/4-inch pieces
3large carrots, peeled and cut into 3/4-inch pieces
6 garlic cloves, minced
8cups low sodium vegetable broth
2medium russet potatoes, peeled and cut into 1-inch pieces
2teaspoons minced fresh thyme
2sprigs fresh rosemary
1 bay leaf
2/3cup barley (uncooked)
3cups baby kale (or spinach), stems trimmed and chopped
14.5ounces can small white beans (navy beans), drained and rinsed
10ounces package frozen peas
salt and pepper

Instructions

  1. Heat oil in a large stockpot on high heat and add onion, parsnips, and carrots, and cook until lightly browned and softened, about 5 to 7 minutes. Add garlic and cook until fragrant, about 30 seconds more.
  2. Add broth, and then potatoes, uncooked barley, and herbs and bay leaf and bring to a boil. Reduce heat, and simmer for about 50 minutes, or until barley is tender.
  3. Remove and discard bay leaf and rosemary stems.
  4. With an immersion blender, pulse soup about 10 times, or until desired consistency is achieved.
  5. Alternatively, remove about 2 cups of the solids and liquid and puree them in a blender. Add pureed mixture back into the pot.
  6. Add drained beans, kale and peas, and simmer for another 10 minutes, or until peas are tender. Add salt and pepper to taste. Serve.

This recipe originally appeared as Heart-Smart Bean and Barley Vegetable Soup on Cravingsomethinghealthy.com.

Nutritional Info *per serving

  • Calories 263
  • Fat 4g
  • Sodium 337mg
  • Carbohydrate 50g
  • Sugars 9g
  • Protein 9g
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