Bean, Barley, and Kale Soup
Servings
4people
Servings
4people
Ingredients
  • 1/2cup dried navy beans
  • 1Tbsp extra-virgin olive oil
  • 1cup chopped onion
  • 1cup chopped celery
  • 1cup chopped carrots
  • 2 garlic clovespeeled and crushed
  • 2tsp finely chopped fresh rosemary
  • 2tsp finely chopped thyme
  • 1/2tsp smoked hot paprika
  • 3Tbsp sherry vinegar
  • 6cups low sodium vegetable stock
  • 1/4cup barley
  • 1in bunch kale or collard greens cutthin stripsabout 4 cups, see tip
  • 1/4tsp saltoptional
  • 2Tbsp chopped parsley
  • Pepper to taste
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