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White Bean and Barley Vegetable Stew

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Description

Extremely healthy, hearty and satisfying vegetarian white bean and barley stew.

Nutrition

Calories (per serving)243
Total Fat5 g8%
Saturated Fat1 g3%
Monounsaturated Fat3 g
Polyunsaturated Fat1 g
Trans Fat0 g
Cholesterol0 mg
Sodium458 mg19%
Potassium375 mg11%
Total Carbohydrate42 g14%
Dietary Fiber12 g48%
Sugars9 g
Protein10 g20%

Ingredients

1 tbsp olive oil
2 chopped carrots
2 chopped celery stalks
1 chopped leek
handful chopped white mushrooms
3 smashed garlic cloves
1 14 oz. canned diced tomatoes (or fresh)
1 tbsp tomato paste
1 15 oz. canned, rinsed white kidney beans
2 cups chopped green kale
8 cups low sodium vegetable broth
salt and pepper to taste
1 cup uncooked, rinsed pearl barley
2 1/2 cup water
lemon wedges to top (optional)
shredded parmesan cheese to top (optional)
* Click to ingredient to choose one

Directions

1
Heat olive oil in a large pot over medium high heat.
2
Add and sauté leeks, carrots, celery, garlic and mushrooms. Occasionally stir, cook for 5-7 minutes or until vegetables tender.
3
Add tomatoes and tomato paste.
4
Add beans and mix thoroughly.
5
Add vegetable broth and bring to a boil.
6
Add kale and reduce to a simmer.
7
Meanwhile cook barley separately to prevent it from getting soggy in the soup. Bring barley and 2 1/2 cups water to a boil. Reduce heat to a simmer and cook covered until water has been absorbed and barley is tender. Approximately 40-50 minutes. When ready, set aside to cool.
8
Season soup with salt and pepper to your liking.
9
To serve, portion out soups in bowls, add as much barley as you like, enjoy with lemon and parmesan cheese, if desired.