Bean and Barley Soup

Vegetarian
Vegan
Dairy Free
Health score
24%
Bean and Barley Soup
35 min.
5
355kcal

Suggestions


Welcome to a delightful culinary experience with our Bean and Barley Soup! This hearty and nutritious dish is perfect for anyone seeking a wholesome meal that is both vegetarian and vegan. Packed with protein-rich beans and fiber-filled barley, this soup not only satisfies your hunger but also nourishes your body.

Imagine a warm bowl of soup that combines the earthy flavors of cumin with the sweetness of sautéed onions and garlic. The vibrant colors of the stewed tomatoes and the variety of beans create a visually appealing dish that is as pleasing to the eyes as it is to the palate. With just 35 minutes of preparation, you can whip up a comforting meal that serves five, making it an ideal choice for family lunches or cozy dinners.

This Bean and Barley Soup is not only delicious but also incredibly versatile. It can be enjoyed as a main course or paired with a fresh salad for a complete meal. Plus, it’s dairy-free, ensuring that everyone at the table can enjoy it without worry. The addition of fresh cilantro or parsley at the end adds a burst of freshness that elevates the entire dish.

So, gather your ingredients and get ready to indulge in a bowl of warmth and flavor that will leave you feeling satisfied and energized. Your taste buds will thank you!

Ingredients

  • tablespoon soybean oil 
  • small onion sliced
  • cloves garlic chopped
  • teaspoon ground cumin 
  • 0.5 cup quick-cooking barley uncooked
  • 15 ounces garbanzo beans undrained canned
  • 15 ounces black beans rinsed drained canned
  • 14.5 ounces canned tomatoes undrained canned
  • ounces baby lima beans frozen
  • cups water 
  • tablespoons cilantro leaves fresh chopped

Equipment

  • dutch oven

Directions

  1. Heat oil in 4-quart Dutch oven over medium heat. Cook onions, garlic and cumin in oil about 3 minutes, stirring occasionally, until onions are crisp-tender.
  2. Stir in remaining ingredients except cilantro.
  3. Heat to boiling; reduce heat to low. Cover and simmer about 10 minutes or until lima beans are tender. Stir in cilantro.

Nutrition Facts

Calories355kcal
Protein18.39%
Fat13.25%
Carbs68.36%

Properties

Glycemic Index
34.47
Glycemic Load
5.5
Inflammation Score
-7
Nutrition Score
22.666086818861%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.4mg
Kaempferol
0.19mg
Myricetin
0.03mg
Quercetin
5.79mg

Nutrients percent of daily need

Calories:354.87kcal
17.74%
Fat:5.44g
8.36%
Saturated Fat:0.8g
5.03%
Carbohydrates:63.12g
21.04%
Net Carbohydrates:45.22g
16.44%
Sugar:4.99g
5.54%
Cholesterol:0mg
0%
Sodium:709.05mg
30.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.98g
33.95%
Manganese:1.74mg
86.86%
Fiber:17.9g
71.61%
Vitamin B6:0.76mg
37.82%
Copper:0.63mg
31.71%
Iron:5.71mg
31.7%
Phosphorus:295.5mg
29.55%
Magnesium:116.51mg
29.13%
Potassium:965.63mg
27.59%
Folate:108.21µg
27.05%
Vitamin B1:0.32mg
21.48%
Vitamin C:16.7mg
20.24%
Selenium:12.24µg
17.49%
Vitamin B3:3.15mg
15.73%
Zinc:2.11mg
14.08%
Vitamin B2:0.23mg
13.48%
Calcium:127.85mg
12.78%
Vitamin K:10.45µg
9.95%
Vitamin E:1.28mg
8.52%
Vitamin B5:0.83mg
8.34%
Vitamin A:310.31IU
6.21%