Southwestern Three-Bean & Barley Soup

Southwestern Three-Bean & Barley Soup

Serve this zesty bean and barley soup garnished with chopped fresh cilantro and a squeeze of lime, if desired.

From EatingWell: November/December 2010
Yield: 6 servings, about 1 1/3 cups each
Active Time: 30 minutes
Total Time: 2 1/4 hours

Ingredients

  1. 1 tablespoon extra-virgin olive oil
  2. 1 large onion, diced
  3. 1 large stalk celery, diced
  4. 1 large carrot, diced
  5. 9 cups water
  6. 4 cups (32-ounce carton) reduced-sodium chicken broth, “no-chicken” broth or vegetable broth
  7. 1/2 cup pearl barley
  8. 1/3 cup dried black beans
  9. 1/3 cup dried great northern beans
  10. 1/3 cup dried kidney beans
  11. 1 tablespoon chili powder
  12. 1 teaspoon ground cumin
  13. 1/2 teaspoon dried oregano
  14. 3/4 teaspoon salt

Preparation

  1. Heat oil in a Dutch oven over medium heat. Add onion, celery and carrot and cook, stirring occasionally, until softened, about 5 minutes. Add water, broth, barley, black beans, great northern beans, kidney beans, chili powder, cumin and oregano. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the beans are tender, 1 3/4 to 2 1/2 hours (adding more water, 1/2 cup at a time, if necessary or desired). Season with salt.

Tips & Notes

Nutrition

Nutrition Per Serving: 205 calories; 3 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 35 g carbohydrates; 11 g protein; 10 g fiber; 705 mg sodium; 601 mg potassium.

Nutrition Bonus: Vitamin A (49% daily value), Magnesium & Potassium (17% dv), Iron (16% dv).

1 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1/2 fat