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Bean and Barley Soup Recipe
Apr 30, 2012 @ 4:59 PM
Posted by
Daily Value: 32%
Servings: 4
High-Fiber, Low-Fat
Vegan, Vegetarian, Dairy-Free, Wheat-Free
Posted by
Nutrition
Cal/Serving: 644Daily Value: 32%
Servings: 4
High-Fiber, Low-Fat
Vegan, Vegetarian, Dairy-Free, Wheat-Free
| Fat | 5g | 8% |
| Saturated | 1g | 4% |
| Carbs | 118g | 39% |
| Fiber | 40g | 161% |
| Sugars | 8g | 0% |
| Protein | 36g | 71% |
| Sodium | 1253mg | 52% |
| Calcium | 230mg | 23% |
| Magnesium | 240mg | 60% |
| Potassium | 2531mg | 72% |
| Iron | 13mg | 71% |
| Zinc | 5mg | 33% |
| Vitamin A | 5564IU | 111% |
| Vitamin C | 36mg | 60% |
| Thiamin (B1) | 1mg | 65% |
| Riboflavin (B2) | 0mg | 24% |
| Niacin (B3) | 6mg | 28% |
| Vitamin B6 | 1mg | 50% |
| Folic Acid (B9) | 545µg | 136% |
| Vitamin E | 2mg | 8% |
| Vitamin K | 79µg | 99% |
| Fatty acids, total monounsaturated | 3g | 0% |
| Fatty acids, total polyunsaturated | 1g | 0% |
Have a question about the nutrition data? Let us know.
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MeatlessMonday.com
Onions, celery, and carrots are sautéed together for a traditional mirepoix base, then seasoned with thyme and marjoram to flavor the hearty barley, kidney beans, and waxy potatoes. This is a soup that will warm you through winter, but if you get a craving any other time of year, just throw in some of spring, summer, or autumn’s bounty to easily adapt this classic. This recipe comes to us from Patrice of Circle B Kitchen.
See all soup recipes.
INGREDIENTS
- 1 tablespoon olive oil
- 1 white or yellow onion, chopped
- 2 stalks celery, with leaves, chopped
- 2 carrots, chopped
- 2 tablespoons tomato paste
- 1 teaspoon dried marjoram
- 1 teaspoon dried thyme
- 2 teaspoons salt
- 1 teaspoon pepper
- 1/2 cup barley
- 1/3 cup lentils
- 2 red or white creamer potatoes, cut into chunks
- One 15-ounce can red kidney beans, drained and rinsed
- 2 tablespoons chopped parsley
DIRECTIONS
Heat the olive oil in a medium to large soup pot over medium heat. Add the onion, celery, and carrots. Sauté until the vegetables begin to soften and become fragrant, about 3-5 minutes. Stir in the tomato paste. Season with the dried marjoram, thyme, salt, and pepper. Sauté for 3-5 minutes, stirring so the flavors meld and the spices are evenly distributed.
Add the barley, lentils, potatoes, and kidney beans and stir to combine. Pour in enough water to cover the soup contents by about 2 inches. Stir to combine, cover partially, and simmer for about 1 hour. Remove the soup from the heat and let sit a few minutes before serving. Top with the parsley and enjoy.
Recipe Details
Per Serving
Calories: 121
Total fat: 3.7 g
Saturated fat: 0.5 g
Cholesterol: 0 mg
Sodium: 1,265 mg
Total carbohydrate: 18 g
Dietary fiber: 6.9 g
Sugars: 4.2 g
Protein: 5.2 g
Click here to see more recipes from MeatlessMonday.com
Cuisine: American
Special Designations: Vegan, Vegetarian, Kid-friendly, Healthy
