Saturday, December 1, 2012

Southwestern Three-Bean & Barley Soup

Southwestern Three-Bean & Barley Soup
by EatingWell

6 servings (1 1/3 cup each)
**serve with fresh chopped cilantro and a squeeze of lime!


1 tablespoon extra-virgin olive oil
1 large onion, diced
1 large celery stalk, diced
1 large carrot, diced
9 cups water
4 cups (32 oz carton) reduced-sodium chicken broth, or vegetable broth
1/2 cup pearl barley
1/3 cup dried black beans
1/3 cup dried great northern beans
1/3 cup dried kidney beans
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon dried oregano
3/4 teaspoon salt

Make it!

Heat oil in a Dutch oven over medium heat. Add onion, celery and carrot and cook, stir occasionally, until soft, approx. 5 mins. 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, stir 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.

205 calories; 3 g fat; 1 g sat; 2 g mono; 0 mg cholesterol; 35 g carbs; 11 g protein; 10 g fiber; 705 mg sodium; 601 mg potassium

Make this ahead and cover and refrigerate for up to 3 days!
You can also make this in a slow cooker: use 2 cups water instead of 9 cups and combine all ingredients in a 5-6 quart slow cooker. Cover and cook until the beans are tender, about 4 hours on high or 7-8 hours on low!

No comments:

Post a Comment