Tuscan Bean and Barley Soup with Kale and Winter Squash
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 350.3
- Total Fat: 7.2 g
- Cholesterol: 3.6 mg
- Sodium: 524.1 mg
- Total Carbs: 56.4 g
- Dietary Fiber: 15.9 g
- Protein: 15.1 g
View full nutritional breakdown of Tuscan Bean and Barley Soup with Kale and Winter Squash calories by ingredient
Introduction
adapted from Mediterranean Harvest adapted from Mediterranean HarvestNumber of Servings: 6
Ingredients
-
For the Soup
1/2 cup of barley or farro
10 cups water
salt
1 tbsp extra virgin olive oil
1 medium onion, chopped
1 medium carrot, chopped
1 medium celery stalk, chopped
2 tsp fresh sage, chopped
3 large garlic cloves, minced
1 pound of kale, thick stocks removed and chopped
1/2 cup dried navy beans, soaked over night
1 pound of butternut squash, peeled, seeded, and diced (about 2 cups)
1 parmesan rind
freshly ground pepper
freshly ground parmesan
For the Sofrito
1 tbsp extra virgin olive oil
3 large garlic cloves, minced
1/2 tsp dried rosemary, crumbled
1 can (14oz) tomatoes, chopped with juice
salt
Directions
Make the soup.
Combine the barley or farro and 2 cups of water in a medium saucepan and bring to a boil. Reduce heat, cover and simmer until tender. 20 minutes for barley, 40 minutes for farro. Stir in 1/4 tsp of salt and remove form heat. If there is any water left drain it.
Heat the olive oil in a large pan over medium heat and cook the until until soft. Add the celery, carrot, and sage. Cook 8-10 minutes. Add the garlic and cook for another minute. Add the kale and a 1/2 tsp of salt. Cook for 10 minutes. Add the drained beans, squash, parmesan rind, and remaining 8 cups of water. Bring to a boil and reduce heat. Simmer for 1 hour. Add salt to taste and simmer another 30 minutes until the beans are tender. Discard the parmesan rind. Ladle out 2 cups of beans and vegetables with a small amount of broth and puree. Return to pot.
Make the sofrito.
While the soup is simmering, heat the olive oil in a medium skillet over medium heat and add garlic and rosemary. Cook for 30 seconds. Stir in tomatoes. Add salt and cook, stirring often, until the tomatoes have cooked down and are beginning to get thick. Around 10-15 minutes.
Stir the sofrito into the soup. Continue to simmer for another 30 minutes. Stir in the barley or farro. Taste and adjust salt, and add lots of freshly ground pepper. Serve with freshly grated parmesan.
Soup can been made in parts ahead of time. Finished soup keeps well and gets better over 2-3 days.
Serving Size: Makes 6 generous bowls of soup
Number of Servings: 6
Recipe submitted by SparkPeople user MADEMCHE.
Combine the barley or farro and 2 cups of water in a medium saucepan and bring to a boil. Reduce heat, cover and simmer until tender. 20 minutes for barley, 40 minutes for farro. Stir in 1/4 tsp of salt and remove form heat. If there is any water left drain it.
Heat the olive oil in a large pan over medium heat and cook the until until soft. Add the celery, carrot, and sage. Cook 8-10 minutes. Add the garlic and cook for another minute. Add the kale and a 1/2 tsp of salt. Cook for 10 minutes. Add the drained beans, squash, parmesan rind, and remaining 8 cups of water. Bring to a boil and reduce heat. Simmer for 1 hour. Add salt to taste and simmer another 30 minutes until the beans are tender. Discard the parmesan rind. Ladle out 2 cups of beans and vegetables with a small amount of broth and puree. Return to pot.
Make the sofrito.
While the soup is simmering, heat the olive oil in a medium skillet over medium heat and add garlic and rosemary. Cook for 30 seconds. Stir in tomatoes. Add salt and cook, stirring often, until the tomatoes have cooked down and are beginning to get thick. Around 10-15 minutes.
Stir the sofrito into the soup. Continue to simmer for another 30 minutes. Stir in the barley or farro. Taste and adjust salt, and add lots of freshly ground pepper. Serve with freshly grated parmesan.
Soup can been made in parts ahead of time. Finished soup keeps well and gets better over 2-3 days.
Serving Size: Makes 6 generous bowls of soup
Number of Servings: 6
Recipe submitted by SparkPeople user MADEMCHE.
