Bean and Barley Soup - Just over 200 Calories
"I really like the way mashing some of the beans gives the soup a thicker texture. This freezes VERY well, just leave out the cheese.Let it thaw in the fridge, then microwave to heat. Add a Cheese and Herb Corn muffin #22536, for a wonderful under 400 calorie lunch."
- Ready In:
- 45mins
- Ingredients:
- 13
- Serves:
-
8
ingredients
- 7 cups fat-free low-sodium chicken broth
- 1⁄4 teaspoon crushed red pepper flakes
- 6 garlic cloves, crushed
- 2 sprigs rosemary
- 1 (19 ounce) can red kidney beans, drained and rinsed
- 2 teaspoons olive oil
- 1 cup onion, chopped
- 1 cup carrot, finely chopped
- 1⁄4 cup celery, chopped
- 1 (14 1/2 ounce) can diced tomatoes, undrained
- 1 cup quick-cooking barley
- 1⁄4 teaspoon ground pepper
- 1⁄4 cup parmesan cheese, grated
directions
- In a large soup pot, bring broth through rosemary to a boil, reduce heat and simmer for 15 minutes (this gives the stock a homemade taste, if I am using homemade stock I skip the 15 min and the other ingredients).
- Drain stock through a sieve and discard solids.
- Measure 1 cup of beans and mash with a fork.
- Heat oil in pan to medium, cook onion celery and carrot for 4 minutes.
- Add stock, tomatoes, beans (mashed and whole), and barley. Bring to boil, reduce heat simmer 15 minutes.
- Taste and season with salt and pepper if desired. Cook an additional 5 minutes or until barley is tender.
- Sprinkle with cheese.
- Serving is 1 cup of soup and 1 tablespoon cheese.
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Reviews
-
Great tasting soup and easy to make. I didnt mash the kidney beans and my soup was also a bit on the thick side but I enjoyed a lot. Added some black pepper and lemon pepper also before serving. Will make this soup again! -
I think that the most valuable part of this recipe is the way to change canned chicken broth into a really tasty stock in 20 minutes. After improving the broth, I threw all the ingredients in a crockpot for 4 hours on low. I substituted canned black beans since we are not fond of kidney beans. I also did not have quick cooking barley, so substituted regular. My soup came out almost a solid, so next time I think I will use only half the amount of barley. I don't know if it was the change in cooking method or ingredients, but I had to add a lot more chicken broth (plain canned) before I could pass it off as a soup. Everyone said the flavor was excellent, even if it was more like a stew. Served with a green salad, it made a harty supper.
RECIPE SUBMITTED BY
I love to cook, to feed people and to experiment. Unfortunately I have a very limited audience, so most of my creations are reserved for me alone. My BF is a sort of picky eater and all of my favorites he dislikes, so I'm learning how to get around lots of ingredients. Like mushrooms (so sad), tomatoes and onions... who cooks without onions? In this one way, it's almost a good thing that our schedules allow for only 3 meals a weeks together :-)
