Bean and Barley Soup - Just over 200 Calories |
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Prep Time: 10 Minutes Cook Time: 35 Minutes |
Ready In: 45 Minutes Servings: 8 |
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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. 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:
1. 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).
2. Drain stock through a sieve and discard solids.
3. Measure 1 cup of beans and mash with a fork.
4. Heat oil in pan to medium, cook onion celery and carrot for 4 minutes.
5. Add stock, tomatoes, beans (mashed and whole), and barley. Bring to boil, reduce heat simmer 15 minutes.
6. Taste and season with salt and pepper if desired. Cook an additional 5 minutes or until barley is tender.
7. Sprinkle with cheese.
8. Serving is 1 cup of soup and 1 tablespoon cheese.
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