Recipe
Bean And Barley Soup - Just Over 200 Calories Recipe
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- 1 (14 1/2 oz) can sliced tomatoes, undrained .
- 1 c carrots, finely sliced .
- 1 c onions, sliced .
- 1/4 c celery, sliced .
- 2 tsps olive oil .
- 1 (19 oz) can red kidney beans, drained & rinsed .
- 7 c fat-free low-sodium chicken broth .
- 1/4 tsp crushed red pepper flakes .
- 6 garlic cloves, crushed .
- 1 c quick-cooking barley .
- 1/4 tsp ground pepper .
- 1/4 c parmesan cheese, grated
Directions
- Step #1 In a large soup pot, bring broth through rosemary to a boil, reduce heat & let simmer for 15 mins (this gives the stock a homemade taste, if I am using homemade stock I skip the 15 min & the other ingredients).
- Step #2 Drain stock through a sieve & discard solids.
- Step #3 Measure 1 c of beans & mash with a fork.
- Step #4 Heat oil in pan to medium, cook onion celery & carrot for 4 mins.
- Step #5 Add stock, tomatoes, beans (mashed & whole), & barley.
- Step #6 Bring to boil, reduce heat simmer 15 mins.
- Step #7 Taste & season this with salt & pepper if desired.
- Step #8 Cook an extra 5 mins or until barley is tender.
- Step #9 Sprinkle top with cheese.
- Step #10 Serving is 1 c of soup & 1 tbsp cheese.
- Enjoy the Bean & Barley Soup - Just over 200 Calories recipe
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