Red Bean and Barley Soup Recipe

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Ingredients:

Serving

1/2 cup pearl barley
2 tsp olive oil
1 medium onion, chopped
4 cups cooked red beans (can use canned that are drained and rinsed)
4 cups low-fat chicken broth
salt
1/2 cup chopped fresh parsley

Directions:

In a small saucepan, combine the barley with water to cover; place over med-high heat.
When the water boils, decrease heat to low and simmer for 5 minutes.
Drain barley, rinse, and drain again; set aside.
Heat the oil in a 4-quart saucepan over med-high heat.
Add in onion; cook/stir until begins to soften, 2-3 minutes.
Stir in the beans and broth; bring to a boil.
Decrease heat to med-low, cover the saucepan, and cook 15 minutes.
Use a slotted spoon to transfer the beans and onion to a food processor and pulse 4-5 times to finely chop the beans but not puree them.
Scrape the sides of the work bowl down and pulse the machine 1-2 more times.
Return the beans to the saucepan with the liquid and stir well to blend.
Add in the barley and place over med-high heat.
When the soup comes to a boil, decrease heat to low and simmer, stirring often to prevent the barley from sticking, until the barley is tender, about 30 minutes.
Stir in the parsley; season with salt to taste, and serve.
*You may drizzle a teaspoon of extra virgin olive oil over each serving, if you wish.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	252.13 Kcal (1056 kJ)
Calories from fat	41.73 Kcal
		% Daily Value*
Total Fat	4.64g	7%
Sodium	55.73mg	2%
Potassium	736.91mg	16%
Total Carbs	41.88g	14%
Sugars	0.94g	4%
Dietary Fiber	11.38g	46%
Protein	15.99g	32%
Vitamin C	9.1mg	15%
Iron	4.5mg	25%
Calcium	55.6mg	6%

Amount Per 100 g
Calories	79.25 Kcal (332 kJ)
Calories from fat	13.12 Kcal
		% Daily Value*
Total Fat	1.46g	7%
Sodium	17.52mg	2%
Potassium	231.61mg	16%
Total Carbs	13.16g	14%
Sugars	0.29g	4%
Dietary Fiber	3.58g	46%
Protein	5.03g	32%
Vitamin C	2.9mg	15%
Iron	1.4mg	25%
Calcium	17.5mg	6%

* 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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Recipe Tags

Weightwatchers Points

4.6

Points
6

PointsPlus

Good Points

low fat,
saturated fat free,
very low sodium,
cholesterol free,
sugar free,
good source of fiber

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