Bean and Barley Soup

Author: Recipes_kw
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Prep Time 45 mins
Total Time 45 mins
Course Main Course, Side Dishes, Soups
Cuisine American
Servings 4 Servings
Calories 409.84 kcal

Equipment

  • Stove

Ingredients
  

  • 1 cup pearled barley
  • 5 cups vegetable broth ***Click on the Vegetable Broth recipe link
  • 1 tbsp olive oil extra virgin
  • 1/2 cup onion diced
  • 2 cloves garlic minced
  • 1/2 cup carrot peeled, diced
  • 1/2 cup celery diced
  • 2 tsp Italian seasoning ***Click on Italian Seasoning Recipe link
  • 14 oz tomatoes canned, diced, reduced sodium
  • 2 cups leafy kale
  • 1 1/2 cups white beans canned, drained, rinsed
  • 1 tbsp lemon juice fresh squeezed
  • 1 tsp black pepper cracked

Instructions
 

  • Rinse the barley under cold water and place in a large, deep pot with a lid. Cook the barley in the vegetable broth and cook the barley as directed on the package.
  • In a large saucepan heat the olive oil over medium heat. Combine the onion, garlic, carrot and celery and cook until tender, about 10 minutes, stirring frequently. Add to the pot once done.
  • Mix in the Italian seasoning, tomatoes, kale, and salt. Bring to a boil and cover; reduce the heat and simmer for about 15 minutes. Stir in the beans, lemon juice and pepper. Cook another 5 minutes then serve hot. Enjoy!

Notes

Serves well with a nice garden salad.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Bean and Barley Soup
Amount Per Serving (1 Serving)
Calories 409.84 Calories from Fat 44
% Daily Value*
Fat 4.91g8%
Saturated Fat 0.65g4%
Sodium 404.04mg18%
Potassium 1152.21mg33%
Carbohydrates 82.61g28%
Fiber 14.78g62%
Sugar 10.6g12%
Protein 14.81g30%
Vitamin A 999.25IU20%
Vitamin B1 0.2mg13%
Vitamin B2 0.16mg9%
Vitamin B3 2.05mg10%
Vitamin B5 0.51mg5%
Vitamin B6 0.64mg32%
Vitamin C 26.98mg33%
Vitamin E 2.88mg19%
Vitamin K 67.81µg65%
Calcium 149.26mg15%
Copper 0.34mg17%
Folate 111µg28%
Iron 6.34mg35%
Manganese 0.49mg25%
Magnesium 84.52mg21%
Phosphorus 167.4mg17%
Selenium 5.31µg8%
Zinc 1.17mg8%
Ess-Methionine 112.76mg
Ess-Tryptophan 94.6mg
Ess-Threonine 343.19mg
Ess-Phenylalanine 401.59mg
Ess-Arginine 453.92mg
Ess-Lysine 519.1mg
Ess-Leucine 593.81mg
Ess-Isoleucine 344.63mg
Ess-Histidine 219.1mg
Ess-Valine 398.7mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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