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Bean, Barley, and Kale Soup

Servings 4 people

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

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