This Bean and Barley Soup is a delightful and nourishing dish that will satisfy even the most die-hard meat lovers. Packed with wholesome ingredients, this hearty soup is not only delicious but also incredibly healthy. The combination of great northern beans, barley, and a medley of vegetables creates a flavorful and satisfying meal that will keep you warm and satisfied on chilly days.
In this recipe, we’ll be using a slow cooker to effortlessly cook the soup, allowing all the flavors to meld together beautifully. The beans and barley simmer slowly in a fragrant broth, resulting in a rich and comforting soup that is perfect for a family dinner or to enjoy as leftovers throughout the week.
INGREDIENTS:
- 1 tablespoon (15 ml) olive oil
- 1 cup (160 g) chopped onion
- ¾ teaspoon minced garlic
- 24 ounces (680 g) no-salt-added great northern beans, undrained
- 4 cups (950 ml) low-sodium vegetable broth
- 4 cups (950 ml) water
- 1 cup (130 g) chopped carrots
- 1 cup (150 g) chopped green bell pepper
- ½ cup (50 g) chopped celery
- ½ cup (92 g) quick cooking barley
- ½ cup (30 g) chopped fresh parsley
- 2 bay leaves
- ½ teaspoon thyme
- ½ teaspoon black pepper
- 1 can (14 ounces, or 400 g) no-salt-added diced tomatoes, undrained
PREPARATIONS:
- Heat the olive oil in a skillet over medium-high heat.
- Sauté the chopped onion and minced garlic in the skillet until they are just soft.
- Combine the sautéed onion mixture and all the remaining ingredients in a slow cooker.
- Cook on low for 8 to 10 hours.
- Discard the bay leaves before serving.
YIELD:
- 10 servings
SPECIAL INSTRUCTIONS:
- Slow cooker method is recommended for this recipe.
NUTRITIONAL INFORMATION PER SERVING:
- 321 g water
- 164 calories (13% from fat, 21% from protein, 66% from carbs)
- 9 g protein
- 2 g total fat
- 0 g saturated fat
- 1 g monounsaturated fat
- 1 g polyunsaturated fat
- 28 g carbohydrates
- 6 g fiber
- 3 g sugar
- 167 mg phosphorus
- 101 mg calcium
- 2 mg iron
- 83 mg sodium
- 549 mg potassium
- 2538 IU vitamin A
- 1 mg ATE vitamin E
- 23 mg vitamin C
- 0 mg cholesterol
TIPS:
- For added flavor, consider adding a sprinkle of your favorite herbs, such as rosemary or oregano, during the last hour of cooking.
- If you prefer a thicker soup, you can increase the amount of barley or reduce the amount of water in the recipe.
- Leftovers can be stored in the refrigerator for up to 4-5 days or frozen for later use. The flavors tend to develop even more after sitting overnight.
This Bean and Barley Soup is a fantastic addition to your repertoire of healthy and satisfying recipes. Packed with nutritious ingredients, it offers a well-balanced combination of protein, fiber, and vitamins. The slow cooking process allows the flavors to develop and intensify, resulting in a hearty soup that will warm both your body and soul.
The star of this recipe is the great northern beans, which provide a creamy texture and a good source of plant-based protein. Combined with the quick cooking barley, they create a satisfying and filling base for the soup. The addition of vegetables like carrots, bell peppers, and celery not only adds color but also boosts the nutritional value of the dish. These vegetables provide essential vitamins and minerals while enhancing the flavor profile.
Using a slow cooker for this recipe is highly recommended as it allows you to set it and forget it. Simply sauté the onions and garlic to bring out their flavors, then combine all the ingredients in the slow cooker and let it work its magic. After 8 to 10 hours of slow cooking, your soup will be ready, filled with rich aromas and flavors that will make your taste buds sing.
The versatility of this soup makes it a perfect choice for different dietary preferences. It is naturally vegetarian and vegan-friendly, providing a wholesome option for those following a plant-based lifestyle. However, if you prefer to add some meaty goodness, you can easily customize it by incorporating cooked chicken or turkey into the soup.
To enhance the flavors further, feel free to experiment with your favorite herbs and spices. Fresh rosemary or thyme can add a delightful earthy taste, while a dash of paprika or cayenne pepper can provide a hint of heat. Don’t be afraid to get creative and adjust the seasonings to your liking.
In terms of storage, this soup is excellent for meal prepping. You can prepare a batch on the weekend and enjoy it throughout the week. It’s a comforting and healthy option for lunches or quick dinners when you’re short on time. Leftovers can be stored in the refrigerator or frozen for longer-term use. As with many soups, the flavors tend to develop and intensify after a day or two, making the leftovers even more delicious.
In conclusion, this Bean and Barley Soup is a wholesome, flavorful, and easy-to-make dish that will satisfy your taste buds and nourish your body. Whether you’re a dedicated meat lover or simply looking for a nutritious meal, this recipe is sure to become a staple in your kitchen.
