Hearty Bean and Barley Soup

Very Healthy
Health score
100%
Hearty Bean and Barley Soup
45 min.
8
282kcal

Suggestions


Welcome to a delightful journey through the savory world of healthy cooking with our Hearty Bean and Barley Soup! This vibrant dish is not just a recipe; it's a step towards nourishing your body with wholesome ingredients that burst with flavor.

Imagine the soothing aroma of fresh garlic and sautéed onions mingling with the earthy essence of rosemary and hearty vegetables, creating a symphony of taste that warms you from the inside out. Packed with protein-rich kidney beans, nutrient-dense spinach, and fiber-filled barley, this soup checks all the boxes for a fulfilling main course that can easily serve eight hungry appetites.

Ready in just 45 minutes, this dish is perfect for a busy lunch or a cozy dinner with family and friends. The vibrant mix of textures and flavors, combined with the tangy goodness of Parmesan cheese, makes each spoonful a comforting experience. Plus, with a remarkable health score of 100, you can indulge guilt-free, knowing you're making a wholesome choice.

Whether you're a seasoned cook or a kitchen beginner, this Hearty Bean and Barley Soup is simple enough for anyone to master. Join us in creating a deliciously nutritious meal that promises to leave you and your loved ones feeling satisfied and energized. Get ready to enjoy a hearty bowl of goodness!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 14.5 ounce canned tomatoes diced undrained canned
  • cup carrots finely chopped
  • 0.3 cup celery chopped
  • 0.3 teaspoon pepper red crushed
  •  garlic clove crushed
  • cups chicken broth fat free
  • teaspoons olive oil 
  • cup onion chopped
  • ounces parmesan fresh grated
  • cup quick-cooking barley uncooked
  • 19 ounce kidney beans dark red rinsed drained canned
  • sprigs rosemary (4-inch)
  • ounces pkt spinach 

Equipment

  • bowl
  • frying pan
  • sieve
  • dutch oven

Directions

  1. Bring first 4 ingredients to a boil in a Dutch oven; reduce heat to medium-low, and cook 15 minutes.
  2. Drain through a sieve into a large bowl; discard solids.
  3. Measure 1 cup beans, and mash with a fork in a small bowl. Reserve the remaining whole beans.
  4. Heat oil in pan over medium heat.
  5. Add onions, carrot, and celery; cook 4 minutes.
  6. Add broth mixture, mashed beans, whole beans, tomatoes, and barley; bring to a boil. Reduce heat; simmer 15 minutes. Stir in spinach and black pepper; cook 5 minutes or until barley is tender.
  7. Sprinkle each serving with cheese.

Nutrition Facts

Calories282kcal
Protein22.65%
Fat15.14%
Carbs62.21%

Properties

Glycemic Index
45.76
Glycemic Load
5.58
Inflammation Score
-10
Nutrition Score
24.720869530154%

Flavonoids

Apigenin
0.09mg
Luteolin
0.16mg
Isorhamnetin
1mg
Kaempferol
1.16mg
Myricetin
0.32mg
Quercetin
9.3mg

Nutrients percent of daily need

Calories:281.64kcal
14.08%
Fat:4.99g
7.67%
Saturated Fat:1.83g
11.44%
Carbohydrates:46.07g
15.36%
Net Carbohydrates:34.97g
12.72%
Sugar:4.74g
5.26%
Cholesterol:4.82mg
1.61%
Sodium:273.93mg
11.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.78g
33.55%
Vitamin A:4207.88IU
84.16%
Vitamin K:81.44µg
77.56%
Manganese:0.97mg
48.67%
Fiber:11.1g
44.42%
Folate:136.1µg
34.03%
Phosphorus:301.29mg
30.13%
Vitamin B3:5.33mg
26.67%
Copper:0.51mg
25.62%
Potassium:855.03mg
24.43%
Iron:4.31mg
23.96%
Magnesium:81.79mg
20.45%
Selenium:12.74µg
18.2%
Vitamin B6:0.36mg
17.79%
Calcium:165.81mg
16.58%
Vitamin B1:0.23mg
15.54%
Vitamin C:12.76mg
15.46%
Vitamin B2:0.23mg
13.31%
Zinc:1.98mg
13.17%
Vitamin E:1.26mg
8.39%
Vitamin B5:0.49mg
4.94%
Vitamin B12:0.29µg
4.86%
Source:My Recipes