Bean and Barley Soup

healthy-shelves-recipeBean and Barley Soup

SERVING SIZE: 1 cup
SERVINGS: 10
PREPARATION TIME: 15 minutes
COOK TIME: 4 hours with quick method, longer with overnight soak

Nutrition Label Bean and Barley SoupEQUIPMENT NEEDED:
Stove and large pot or slow cooker
Can opener

INGREDIENTS:
1 1/2 cups total of several types of dry beans such as pinto, red, black, and navy
1/4   cup pearl barley
1       Tablespoon beef bouillon powder or 2 bouillon cubes
3       Tablespoons dried, minced onion
1       teaspoon celery seed (optional)
1       teaspoon garlic powder or granules
2       teaspoons Italian seasoning
1       bay leaf (optional)
1       28 ounce can crushed or diced tomatoes

DIRECTIONS:
To Prepare Beans:
1.     Sort and remove broken, dirty or shriveled beans.
2.     Pour beans into a pot or colander and rinse well under cold water.
3.     Place beans in large pot with 8 cups of water and soak overnight.
4.     Or, use Quick Method: bring water and beans to a boil, and boil for 2 minutes. Remove from heat and soak for 1 ½ hours.
5.     Drain and rinse the beans.

Slow Cooker (Crock Pot) Directions:
1.    Put prepared beans, barley and seasonings in slow cooker. Cover with 4 cups cold water.
2.    Set slow cooker on low to cook 8 or more hours. Set on high to cook 6 to 8 hours. Simmer until beans are tender. Add more water if needed.
3.    Add the tomatoes and simmer until hot. If added too soon the beans may be hard.

Stovetop Directions:
1.     Put prepared beans in large pot with 4 cups cold water. Bring to a boil.
2.    Add seasonings and barley. Cover, reduce heat and simmer for 2 hours. Check often to make sure beans don’t dry out. Add more water if needed.
3.    Add tomatoes and simmer until hot.

RECIPE TIPS:
-For a spicier version, add 1 teaspoon cayenne pepper. Or, replace 28 ounce can of tomatoes with one 10 ounce can diced tomatoes and green chilies, and one 15 ounce can crushed tomatoes.
-Add 1/2 pound of cooked chicken, or cooked ground or diced beef.
-For a gluten free version, quinoa or brown rice can be substituted for barleyQuick version: use three 15 ounce cans of beans instead of dry beans. Drain and rinse beans before using them to reduce salt by 1/3 to 1/2.

Recipe submitted by Mount Mary University Dietetics Department

Download full recipe (PDF)

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