From EatingWell: January/February 2013
http://www.eatingwell.com/recipes/bean_barley_soup.html
4 servings, 2 1/2 cups each | Active Time: 30 minutes | Total Time: 45 minutes
Ingredients
1 1/2 cups cooked barley along with the broth in Step 2.
4 teaspoons extra-virgin olive oil
1 large onion, chopped
1 medium fennel bulb, cored and chopped
5 cloves garlic, minced
1 teaspoon dried basil
1 15-ounce can cannellini or other white beans, rinsed
1 14-ounce can fire-roasted diced tomatoes
6 cups low-sodium vegetable broth
3/4 cup quick-cooking barley
1 5-ounce package baby spinach (6 cups)
1/4 cup grated Parmesan cheese
1/4 teaspoon ground pepper
Preparation
Heat oil in a Dutch oven over medium-high heat. Add onion, fennel, garlic, and basil; cook, stirring frequently, until tender and just beginning to brown, 6 to 8 minutes.
Mash 1/2 cup of the beans. Stir the mashed and whole beans, tomatoes, broth and barley into the pot. Bring to a boil over high heat. Reduce heat to medium and simmer, stirring occasionally, until the barley is tender, about 15 minutes. Stir in spinach and cook until wilted, about 1 minute. Remove from the heat and stir in cheese and pepper.
Nutrition
Per serving : 323 Calories; 7 g Fat; 2 g Sat; 4 g Mono; 4 mg Cholesterol; 55 g Carbohydrates; 13 g Protein; 13 g Fiber; 767 mg Sodium; 795 mg Potassium
3 Carbohydrate Serving
Exchanges: 2 starch, 3 vegetable, 1 fat, 1 lean meat
Make Ahead Tip: Refrigerate for up to 3 days or freeze for up to 6 months.
Replaced baby spinach with a cup of frozen chopped spinach. Did not mash any of the beans. Used Pacific Low Sodium brand veg stock. Ate half and froze the rest. Will have to see how it holds up. Quick and easy recipe. Very filling. Served with provolone and red pear panini sandwiches made with hawaiian bread (cranberry pecan was the recommended bread and would love to try it; may have to make it myself).
0 comments:
Post a Comment