Recipe: Barley Bean Soup
You’ll definitely want to make this soup, especially during cold and flu season. Each bowlful of this warming soup has over a day’s worth of immune-boosting vitamin A thanks to the carrots.
Skill level: Beginner
Start to Finish: 7 hours, 5 minutes
Prep: 5 minutes
Cook: About 7 hours
1 tablespoon extra-virgin olive oil
One 10-ounce package sliced mushrooms, roughly chopped
1 small onion, roughly chopped
4 cups all-natural vegetable broth
One 14.5-ounce can petite diced fire-roasted tomatoes
One 15-ounce can chickpeas, drained and rinsed
3 carrots, peeled, sliced lengthwise, and cut into ¼-inch-thick half moons (about 1-1/2 cups)
⅓ cup pearled barley
6 fresh thyme sprigs
Grated Parmesan cheese, optional
Fresh parsley leaves, optional
1. Heat the oil in a large nonstick skillet over medium-high heat. Add the mushrooms and onion and cook, stirring frequently, until softened, about 7 minutes. Season with kosher salt and black pepper.
2. Place the cooked mushroom mixture, broth, tomatoes, chickpeas, carrots, barley, and thyme in a 5- or 6-quart slow cooker and mix until combined.
3. Cover and cook on low until the carrots are tender, about 7 hours.
4. Remove the thyme stems, serve in individual bowls, and top with Parmesan cheese and parsley as desired.
Nutrition Information (per 1 generous cup)
Calories: 220; Total Fat: 5 grams; Saturated Fat: 0.5 grams; Protein: 9 grams: Carbohydrates: 37 grams; Fiber: 4 grams; Sodium: 630 milligrams
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