Bean and Barley Soup
This is an especially nutritious soup; barley adds another source of soluble fiber. This recipe quick-soaks the beans but you can soak the beans overnight, if you wish. Pureeing some of the beans adds extra body to the soup. For quicker preparation use 2 cups canned pinto beans, drained and rinsed, in place of the dry beans and skip the soaking step.
Ingredients:
1 cup dried pinto beans
1 tablespoon olive oil
2 cups finely chopped red onion
1 cup finely chopped fresh flat-leaf parsley
1/2 cup finely chopped celery
1/2 cup finely chopped carrot
1/2 cup chopped fresh basil
9 cups water
2 cups vegetable broth
2 bay leaves
1/3 cup uncooked pearl barley
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon hot sauce
2 tables grated fresh Parmesan cheese
Directions:
Sort and wash beans; place in a large saucepan. Cover with water to 2 inches above beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour. Drain beans. Wipe pan dry with a paper towel. (If using canned beans omit this step.)
Heat oil in pan over medium-high heat. Add onion, parsley, celery, carrot and basil; cook 3 minutes stirring frequently. Add beans, 9 cups water, broth and bay leaves; bring to a boil. Reduce heat and simmer 1 hour and 15 minutes or until beans are tender. Discard bay leaves.
Place 3/4 cup beans and 3/4 cup cooking liquid in a blender; process until smooth (Or use an immersion blender processing to desired consistency.) Return pureed bean mixture to pan. Stir in barley, salt, pepper, and hot sauce; bring to a boil. Reduce heat, and simmer for 30 minutes or until barley is done. Ladle soup into individual bowls and sprinkle with cheese.
Serves 4. Per 1 1/4 cup serving: 308 calories, 14.6 grams protein, 5.4 grams fat, 52.6 grams carbohydrate, 12.5 grams dietary fiber.
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RNY 11/4/08
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