Bean And Barley Soup - Just Over 200 Calories

Name: Bean And Barley Soup - Just Over 200 Calories
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 7 cups fat-free low-sodium chicken broth; 1/4 teaspoon crushed red pepper flakes; 6 garlic cloves, crushed; 2 sprigs rosemary; 1 (19 ounce) can red kidney beans, drained and rinsed; 2 teaspoons olive oil; 1 cup onion, chopped; 1 cup carrot, finely chopped; 1/4 cup celery, chopped; 1 (14 1/2 ounce) can diced tomatoes, undrained; 1 cup quick-cooking barley; 1/4 teaspoon ground pepper; 1/4 cup parmesan cheese, grated

Servings: persons

7 cups fat-free low-sodium chicken broth
1/4 teaspoon crushed red pepper flakes
6 garlic cloves, crushed
2 sprigs rosemary
1 (19 ounce) can red kidney beans, drained and rinsed
2 teaspoons olive oil
1 cup onion, chopped
1 cup carrot, finely chopped
1/4 cup celery, chopped
1 (14 1/2 ounce) can diced tomatoes, undrained
1 cup quick-cooking barley
1/4 teaspoon ground pepper
1/4 cup parmesan cheese, grated

1
In a large soup pot, bring broth through rosemary to a boil, reduce heat and simmer for 15 minutes (this gives the stock a homemade taste, if I am using homemade stock I skip the 15 min and the other ingredients).
2
Drain stock through a sieve and discard solids.
3
Measure 1 cup of beans and mash with a fork.
4
Heat oil in pan to medium, cook onion celery and carrot for 4 minutes.
5
Add stock, tomatoes, beans (mashed and whole), and barley. Bring to boil, reduce heat simmer 15 minutes.
6
Taste and season with salt and pepper if desired. Cook an additional 5 minutes or until barley is tender.
7
Sprinkle with cheese.
8
Serving is 1 cup of soup and 1 tablespoon cheese.

1056

kcal

Calories

Fat

Carbs

146

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

Saved locally in your browser — visible only to you.

How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 7 cups fat-free low-sodium chicken broth, 1/4 teaspoon crushed red pepper flakes, 6 garlic cloves, crushed, 2 sprigs rosemary, and more.

Yes, Bean And Barley Soup - Just Over 200 Calories falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!