Bean, Barley, and Kale Soup

When the mercury drops, is there anything better than coming in from the cold to a hot, comforting bowl of soup? This hearty, warming soup, with its deep, satisfyingly rich flavor, is the perfect antidote to those cold winter days. Plus, it’s a great way to get your greens, and it also provides a good source of both fiber and iron. Along with a good measure of herbs for brightness, the sherry vinegar adds a nice balance of acidity to this soup. This soup uses dried beans, so be sure to allow time for a pre-soak.

Ingredients

• 1/2 cup dried navy beans
• 1 Tbsp extra-virgin olive oil
• 1 cup chopped onion
• 1 cup chopped celery
• 1 cup chopped carrots
• 2 garlic cloves peeled and crushed
• 2 tsp finely chopped fresh rosemary
• 2 tsp finely chopped thyme
• 1/2 tsp smoked hot paprika
• 3 Tbsp sherry vinegar
• 6 cups low sodium vegetable stock
• 1/4 cup barley
• 1 in bunch kale or collard greens cutthin strips about 4 cups, see tip
• 1/4 tsp salt optional
• 2 Tbsp chopped parsley
• Pepper to taste

Servings 4 people

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Instructions

• In sealable container, place beans and cover with cold water. Seal container and refrigerate overnight. Alternatively, do a quick soak by covering beans with boiling water and allowing to sit for 1 hour before you make the soup.
• In large stock pot, heat oil and sauté onion on medium-low for 7 to 10 minutes, until onions are soft and caramelized. Add celery, carrots, garlic, rosemary, thyme, and paprika and sauté for a further 2 to 3 minutes, stirring frequently and taking care not to burn garlic. Increase heat to high; add vinegar to deglaze pan, scraping up any brown bits from the pan’s surface. Add stock.
• Drain and rinse beans and add them to the pot. Cover and bring liquid to a boil and then reduce heat to medium; allow to simmer for approximately 60 minutes, until beans are beginning to soften. Add barley and cook for a further 30 minutes, or until both beans and barley are tender. Add kale, stir through, and simmer for 5 minutes more. Taste, and if needed, add salt.
• Ladle into bowls and sprinkle with chopped parsley, freshly cracked pepper, and just a drizzle of olive oil.

Notes

Per serving: 170 calories; 8 g protein; 3 g total fat (0 g sat. fat); 30 g total carbohydrates (6 g sugars, 9 g fiber); 286 mg sodium