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Bean and Barley Soup

Author: Recipes_kw
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Prep Time 45 minutes
Total Time 45 minutes
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
  • 1/2 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 2 tbsp of water 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

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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-Arginine 453.92mg
Ess-Histidine 219.1mg
Ess-Isoleucine 344.63mg
Ess-Leucine 593.81mg
Ess-Lysine 519.1mg
Ess-Methionine 112.76mg
Ess-Phenylalanine 401.59mg
Ess-Threonine 343.19mg
Ess-Tryptophan 94.6mg
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.