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.

Bean, Barley, and Kale Soup

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Servings

4 people

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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

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 Print Recipe

Instructions

1. 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.
2. 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.
3. 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.
4. Ladle into bowls and sprinkle with chopped parsley, freshly cracked pepper, and just a drizzle of olive oil.

Recipe 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