Bean soup is not only very healthy, but very filling too! Beans are packed with fiber which helps you feel fuller, for longer. Beans can help decrease the risk of diabetes, heart disease, and some types of cancer since it contains antioxidants, fiber, flavonoids and phytosterols.
6 servings, about 1 1/3 cups each |Active Time: 30 minutes | Total Time: 2 1/4 hours
Ingredients
• 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
• 1/2 cup pearl barley
• 1/3 cup dried black beans
• 1/3 cup dried great northern beans
• 1/3 cup dried kidney beans
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon dried oregano
• 3/4 teaspoon salt
Preparation
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, 1 3/4 to 2 1/2 hours (adding more water, 1/2 cup at a time, if necessary or desired). Season with salt.
Nutrition
Per serving : 205 Calories; 3 g Fat; 1 g Sat; 2 g Mono; 0 mg Cholesterol; 35 g Carbohydrates; 11 g Protein; 10 g Fiber; 705 mg Sodium; 601 mg Potassium
Adapted from Eating Well, Nov./Dec. 2010