Southwestern Three-Bean & Barley Soup
Sunday, June 20, 2021
A number of members expressed interest in the recipe for the soup, so I am posting it for everyone to enjoy.
6-servings, about 1 1/3 cups each
1 tablespoon extra-virgin olive oil
1 large onion, diced
1 large stalk celery, diced
1 large carrot, diced
9 cups water
4 cups (32-ounce carton) reduced-sodium chicken broth, “no-chicken” broth or vegetable broth
½ cup pearl barley
⅓ cup dried black beans
⅓ cup dried great northern beans
⅓ cup dried kidney beans
1 tablespoon chili powder
1 teaspoon ground cumin
½ teaspoon dried oregano
¾ teaspoon salt
Heat oil in a Dutch oven over medium heat. Add onion, celery and carrot and cook, stirring occasionally, until softened, about 5 minutes. 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, stirring occasionally, until the beans are tender, 1¾ to 2½ hours (adding more water, ½ cup at a time, if necessary or desired). Season with salt.
Use 2 cups water (instead of 9 cups) and combine all ingredients in a 5- to 6-quart slower cooker. Cover and cook until the beans are tender, about 4 hours on High or 7 to 8 hours on Low.
Make Ahead Tip: Cover and refrigerate for up to 3 days.
Serving Size: About 1 1/3 Cups Per Serving: 205 calories; protein 8.8g; carbohydrates 36.4g; dietary fiber 10.6g; sugars 3.4g; fat 3.2g; saturated fat 0.5g; vitamin a iu 2462.6IU; vitamin c 3.5mg; folate 110.1mcg; calcium 82.6mg; iron 2.9mg; magnesium 65.3mg; potassium 465.9mg; sodium 454.5mg; thiamin 0.2mg. Exchanges:
2 Starch, 1 Vegetable, 1 Lean Meat, 1/2 Fat
I used a slow cooker and soaked the beans overnight. To keep sodium levels to a minimum, I made my own vegetable broth without salt and did not add any to the recipe. If you would like more vegetables, you can throw in some spinach at the end. I also used a heck of lot more carrots and celery. Enjoy!!!