Black-Kale and White-Bean Soup With Barley Recipe

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Black-Kale and White-Bean Soup With Barley

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Ingredients:

Serving

10 cups water
3/4 cup pearl barley, rinsed and drained
3 cups low sodium chicken broth
1 large onion, chopped
2 garlic cloves, thinly sliced
1/2 tsp red pepper flakes
3/4 tsp coarse salt
fresh ground pepper
28 oz cannellini beans , liquid reserved
6 oz kale ( tuscan black is best)
2 tbsp grated parmesan cheese
1/2 tsp lemon zest, grated

Directions:

Bring 8 cups of water to a boil in a large pot. Reduce heat, add barley and simmer until just tender, about 1 hour.
Add 2 cups stock to pot and bring to a boil. Reduce heat, and add onion, garlic, red-pepper flakes and salt. Season with pepper. Simmer until barley is soft, about 20 minutes.
Add beans with liquid, kale and remaining 2 cups water and 1 cup stock. Simmer until kale is tender and cooked through, about 7 minutes.
Divide into bowls. Sprinkle with Parmesean and lemon zest and season with pepper.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	307.07 Kcal (1286 kJ)
Calories from fat	32.9 Kcal
		% Daily Value*
Total Fat	3.66g	6%
Cholesterol	2.2mg	1%
Sodium	760.62mg	32%
Potassium	584.33mg	12%
Total Carbs	52.67g	18%
Sugars	1.9g	8%
Dietary Fiber	14.59g	58%
Protein	18.8g	38%
Vitamin C	54.6mg	91%
Vitamin A	0.4mg	14%
Iron	3.8mg	21%
Calcium	222.7mg	22%

Amount Per 100 g
Calories	28.13 Kcal (118 kJ)
Calories from fat	3.01 Kcal
		% Daily Value*
Total Fat	0.33g	6%
Cholesterol	0.2mg	1%
Sodium	69.68mg	32%
Potassium	53.53mg	12%
Total Carbs	4.82g	18%
Sugars	0.17g	8%
Dietary Fiber	1.34g	58%
Protein	1.72g	38%
Vitamin C	5mg	91%
Iron	0.4mg	21%
Calcium	20.4mg	22%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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