BEAN AND BARLEY SOUP - JUST OVER 200 CALORIES

Bean and Barley Soup - Just over 200 Calories image

Provided by Kanzeda

Categories Grains

Time 45m

Yield 8 serving(s)

Number Of Ingredients 13

7 cups fat-free low-sodium chicken broth
1/4 teaspoon crushed red pepper flakes
6 garlic cloves, crushed
2 sprigs rosemary
1 (19 ounce) can red kidney beans, drained and rinsed
2 teaspoons olive oil
1 cup onion, chopped
1 cup carrot, finely chopped
1/4 cup celery, chopped
1 (14 1/2 ounce) can diced tomatoes, undrained
1 cup quick-cooking barley
1/4 teaspoon ground pepper
1/4 cup parmesan cheese, grated

Steps:

In a large soup pot, bring broth through rosemary to a boil, reduce heat and simmer for 15 minutes (this gives the stock a homemade taste, if I am using homemade stock I skip the 15 min and the other ingredients).
Drain stock through a sieve and discard solids.
Measure 1 cup of beans and mash with a fork.
Heat oil in pan to medium, cook onion celery and carrot for 4 minutes.
Add stock, tomatoes, beans (mashed and whole), and barley. Bring to boil, reduce heat simmer 15 minutes.
Taste and season with salt and pepper if desired. Cook an additional 5 minutes or until barley is tender.
Sprinkle with cheese.
Serving is 1 cup of soup and 1 tablespoon cheese.

Nutrition Facts : Calories 251.9, Fat 4.3, SaturatedFat 1.3, Cholesterol 2.8, Sodium 132.3, Carbohydrate 41.2, Fiber 10.5, Sugar 3.8, Protein 15.1