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–+ servings

Bean and Barley Soup

This bean and barley soup is made with simple yet flavorful ingredients for a hearty and fiber-rich meal in a bowl!
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Course: Main Course
Cuisine: American
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Servings: 4 people
Calories: 424kcal

Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion, finely diced
  • 2 carrots, finely diced
  • 2 stalks of celery, finely diced
  • 2 cloves of garlic, minced
  • 4 tablespoons tomato paste
  • 1 teaspoon dried basil
  • 2 bay leaves
  • 1 can (390 grams / 14 oz) diced tomatoes
  • 1 can (15 oz / 425 grams) white beans, drained and rinsed
  • ¾ cup (170 grams) pearl barley
  • 4 cups (1 liter) vegetable stock
  • 1 - 2 cups (250 - 500 ml) water, if needed
  • 1 packed cup (55 grams) chopped spinach
  • 1 tablespoon miso paste, optional, see note
  • Salt and pepper to taste

Instructions

  • Heat the oil in a large pot over medium-high heat. Add the onion, carrot and celery and fry until beginning to soften - about 5 minutes.
  • Add the garlic and fry for an additional 30 seconds.
  • Make a space in the centre of the pot and add the tomato paste, basil and bay leaves. Fry, stirring from time to time, until the tomato paste darkens slightly in color - about 3 minutes.
  • Add the beans and barley. Pour in the diced tomatoes and vegetable stock. Bring to a boil then reduce the heat to a gentle simmer and cover the pot. Simmer until the barley is tender - 20 to 30 minutes. Stir from time to time to make sure the barley isn’t sticking.
  • Place the miso paste in a bowl and add a ladle-full of the hot soup broth. Stir to dissolve the miso paste then add it to the soup along with the spinach.
  • Taste and add pepper and salt if you think it’s necessary. I added about ½ teaspoon of salt.
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Nutrition

Calories: 424kcal | Carbohydrates: 74g | Protein: 18g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 766mg | Potassium: 1264mg | Fiber: 17g | Sugar: 9g | Vitamin A: 6189IU | Vitamin C: 20mg | Calcium: 182mg | Iron: 7mg
Nutritional information is provided as a courtesy and is approximate only. Please refer to our nutrition disclaimer for more information.