Hearty Bean and Barley Soup Recipe

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Ingredients

Count

Nutrition

174

Calories

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Ingredients:

Serving

7 cups fat free , less-sodium chicken broth
1/4 tsp crushed red pepper
6 garlic cloves, crushed
2 (4-inch) rosemary sprigs
1 (19-oz) can dark red kidney beans, rinsed and drained
2 tsp olive oil
1 cup chopped onion
1 cup finely chopped carrot
1/4 cup chopped celery
1 (14 1/2-oz) can diced tomatoes, undrained
1 cup uncooked quick-cooking barley
10 cup torn spinach leaves (about 4 oz)
1/4 tsp freshly ground black pepper
1/2 cup (2 oz) grated fresh parmesan cheese

Directions:

Bring first 4 ingredients to a boil in a Dutch oven; reduce heat to medium-low, and cook 15 minutes. Drain through a sieve into a large bowl; discard solids.
Measure 1 cup beans, and mash with a fork in a small bowl. Reserve the remaining whole beans.
Heat oil in pan over medium heat. Add onions, carrot, and celery; cook 4 minutes. 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. Sprinkle each serving with cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	173.84 Kcal (728 kJ)
Calories from fat	15.34 Kcal
		% Daily Value*
Total Fat	1.7g	3%
Cholesterol	1.56mg	1%
Sodium	460.97mg	19%
Potassium	623.7mg	13%
Total Carbs	16.38g	5%
Sugars	6.09g	24%
Dietary Fiber	2.37g	9%
Protein	23.45g	47%
Vitamin C	6.1mg	10%
Vitamin A	0.2mg	5%
Iron	4.7mg	26%
Calcium	194.2mg	19%

Amount Per 100 g
Calories	61.81 Kcal (259 kJ)
Calories from fat	5.45 Kcal
		% Daily Value*
Total Fat	0.61g	3%
Cholesterol	0.55mg	1%
Sodium	163.89mg	19%
Potassium	221.74mg	13%
Total Carbs	5.82g	5%
Sugars	2.16g	24%
Dietary Fiber	0.84g	9%
Protein	8.34g	47%
Vitamin C	2.2mg	10%
Vitamin A	0.1mg	5%
Iron	1.7mg	26%
Calcium	69.1mg	19%

* 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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