Barley Bean Soup

Preparation time: 15 minutes
Cooking time: 1 hour, 10 minutes

Per serving:
Calories: 210
Fat: 3.9 g. (17% of calories)
Fiber: 6.6 g.
Cholesterol: 0 mg.
Sodium: 375 mg.

  • 1 tbsp canola oil
  • 3 celery ribs, diced
  • 3 carrots, diced
  • 1 1/2 cups chopped onions
  • 9 cups low-sodium vegetable stock
  • 3/4 cup medium pearled barley
  • 3 garlic cloves, minced
  • 1 tbsp low-sodium soy sauce
  • 1/4 tsp hot-pepper sauce
  • 1 can (19 oz) cannellini beans, rinsed and drained

In a 4-quart saucepan over medium heat, warm the oil. Add the celery, carrots and onions. Cook, stirring frequently, for 6 to 7 minutes, or until tender.

Add the stock, barley, garlic, soy sauce and hot-pepper sauce; bring to a boil. Reduce the heat to low; cover and simmer for 50 minutes to 1 hour, or until the barley is just tender.

Stir in the beans; simmer for 5 to 10 minutes, or until heated through.

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