HEARTY BARLEY-BEAN SOUP

Hearty Barley-Bean Soup image

Yield 6 to 8 servings

Number Of Ingredients 15

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2 tablespoons olive oil
2 large onions, chopped
2 to 3 cloves garlic, minced
6 cups water
3/4 cup raw pearl or pot barley, rinsed
2 large celery stalks, diced
2 medium carrots, peeled and sliced
Handful of celery leaves
1 bay leaf
2 1/2 teaspoons salt-free seasoning (see page 4 for brands)
One 16-ounce can salt-free diced tomatoes, undrained
One 16-ounce can kidney, red, or pink beans, drained and rinsed
1/4 cup chopped fresh parsley
2 tablespoons minced fresh dill
Salt and freshly ground pepper to taste

Steps:

Heat the oil in a soup pot. Add the onions and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until both are golden.
Add all the remaining ingredients except the last four. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 45 to 60 minutes, or until the barley and vegetables are tender.
Add the beans, parsley, and dill. Season with salt and pepper, then simmer for another 15 minutes over low heat. Discard the bay leaf.
Serve at once, or if time allows, let the soup stand off the heat for an hour or so, then heat through before serving. As the soup stands, it will thicken; add water as needed, then adjust the seasonings.
Per serving:
Calories: 194
Total fat: 4g
Protein: 8g
Fiber: 10g
Carbohydrate: 34g
Cholesterol: 0mg
Sodium: 180mg