Bean and Barley Soup

Very Healthy
Health score
93%
Bean and Barley Soup
45 min.
4
320kcal

Suggestions


Warm up your day with a delightful bowl of Bean and Barley Soup, a dish that not only satisfies your taste buds but also nourishes your body. With a remarkable health score of 93, this soup is packed with wholesome ingredients that make it a perfect choice for lunch or dinner. Imagine the comforting aroma of freshly chopped vegetables mingling with the earthy flavors of borlotti or pinto beans, all simmered to perfection in a rich vegetable broth.

This recipe is incredibly versatile, making it an ideal main course for any meal. The combination of protein-rich beans and hearty pearl barley ensures that you’ll feel full and satisfied, while the vibrant colors of carrots, celery, and fresh herbs add a touch of brightness to your table. Plus, with only 320 calories per serving, you can indulge guilt-free!

Whether you’re looking for a healthy meal to fuel your day or a cozy dish to share with loved ones, this Bean and Barley Soup is sure to impress. It’s easy to prepare, taking just 45 minutes from start to finish, and serves four, making it perfect for family gatherings or meal prep for the week ahead. So grab your apron and get ready to enjoy a bowl of goodness that’s as nutritious as it is delicious!

Ingredients

  •  bay leaves 
  • 0.5 teaspoon pepper black freshly ground
  • 0.5 cup carrots finely chopped
  • 0.5 cup celery finely chopped
  • cup pinto beans dried
  • 0.5 cup basil fresh chopped
  • cup flat-leaf parsley fresh finely chopped
  • 0.5 teaspoon hot sauce 
  • tablespoon olive oil 
  • tablespoons parmesan cheese fresh grated
  • 0.3 cup pearl barley uncooked
  • cups onion red finely chopped
  • 0.5 teaspoon salt 
  • cups vegetable broth organic (such as Swanson Certified )
  • cups water 

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • ladle
  • blender

Directions

  1. Sort and wash beans; place in a large saucepan. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour.
  2. Drain beans. Wipe pan dry with a paper towel.
  3. Heat oil in pan over medium-high heat.
  4. Add onion, parsley, celery, carrot, and basil; cook 3 minutes, stirring frequently.
  5. Add beans, 9 cups water, vegetable broth, and bay leaves; bring to a boil. Reduce heat, and simmer 1 hour and 15 minutes or until beans are tender. Discard bay leaves.
  6. Place 3/4 cup beans and 3/4 cup cooking liquid in a blender; process until smooth. Return pureed bean mixture to pan. Stir in barley, salt, pepper, and hot sauce; bring to a boil. Reduce heat, and simmer 30 minutes or until barley is done. Ladle soup into individual bowls; sprinkle with cheese.

Nutrition Facts

Calories320kcal
Protein17.84%
Fat14.4%
Carbs67.76%

Properties

Glycemic Index
87.71
Glycemic Load
11.96
Inflammation Score
-10
Nutrition Score
30.173912922325%

Flavonoids

Catechin
2.45mg
Epigallocatechin
0.02mg
Epicatechin
0.07mg
Apigenin
32.69mg
Luteolin
0.33mg
Isorhamnetin
4.01mg
Kaempferol
1.94mg
Myricetin
2.26mg
Quercetin
16.48mg

Nutrients percent of daily need

Calories:319.97kcal
16%
Fat:5.22g
8.04%
Saturated Fat:1.12g
6.98%
Carbohydrates:55.33g
18.44%
Net Carbohydrates:42.62g
15.5%
Sugar:6.63g
7.37%
Cholesterol:1.7mg
0.57%
Sodium:880.85mg
38.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.57g
29.14%
Vitamin K:270.22µg
257.35%
Vitamin A:4431.83IU
88.64%
Folate:305.11µg
76.28%
Fiber:12.71g
50.84%
Manganese:1.01mg
50.46%
Vitamin C:31.18mg
37.8%
Copper:0.67mg
33.37%
Magnesium:125.76mg
31.44%
Selenium:20.81µg
29.73%
Phosphorus:295.21mg
29.52%
Vitamin B1:0.44mg
29.41%
Potassium:1018.27mg
29.09%
Iron:4.22mg
23.44%
Vitamin B6:0.42mg
21.11%
Calcium:161.45mg
16.14%
Zinc:1.96mg
13.06%
Vitamin B2:0.19mg
10.92%
Vitamin B3:1.86mg
9.3%
Vitamin B5:0.68mg
6.81%
Vitamin E:0.91mg
6.06%
Source:My Recipes