Bean and Barley Vegetable Soup
A heart-healthy and hearty soup
Ingredients
- 2 tablespoons olive oil
- 1 large onion diced
- 2 large parsnips peeled and cut into 3/4-inch pieces
- 3 large carrots peeled and cut into 3/4-inch pieces
- 6 garlic cloves minced
- 8 cups low sodium vegetable broth
- 2 medium russet potatoes peeled and cut into 1-inch pieces
- 2 teaspoons minced fresh thyme
- 2 sprigs fresh rosemary
- 1 bay leaf
- 2/3 cup barley uncooked
- 3 cups baby kale or spinach, stems trimmed and chopped
- 1 14.5 oz small white beans navy beans, drained and rinsed
- 1-10 ounce package frozen peas
- salt and pepper
Instructions
- 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.
- 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.
- Remove and discard bay leaf and rosemary stems.
- With an immersion blender, pulse soup about 10 times, or until desired consistency is achieved.
- Alternatively, remove about 2 cups of the solids and liquid and puree them in a blender. Add pureed mixture back into the pot.
- Add drained beans, kale and peas, and simmer for another 10 minutes, or until peas are tender.
- Add salt and pepper to taste.
Notes
Adapted from Cook's Country
Refrigerate leftover soup in a covered container for up to 4 days or freeze for 3 months.
Refrigerate leftover soup in a covered container for up to 4 days or freeze for 3 months.
Nutrition
Calories: 303kcalCarbohydrates: 55gProtein: 13gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 44mgPotassium: 1021mgFiber: 14gSugar: 7gVitamin A: 6608IUVitamin C: 50mgCalcium: 163mgIron: 4mg
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