Barley, Bean & Kale Soup

Barley, Bean & Kale Soup
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Nutritional Info
  • Servings Per Recipe: 16
  • Amount Per Serving
  • Calories: 217.7
  • Total Fat: 1.5 g
  • Cholesterol: 1.0 mg
  • Sodium: 664.1 mg
  • Total Carbs: 42.7 g
  • Dietary Fiber: 11.7 g
  • Protein: 10.5 g

View full nutritional breakdown of Barley, Bean & Kale Soup calories by ingredient
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Introduction

I LOVE meal-in-a-bowl soups, and this one certainly qualifies - low fat, HIGH fibre, good balance of protein and carbs! We like it with homemade soft whole wheat pretzels... YUM! I LOVE meal-in-a-bowl soups, and this one certainly qualifies - low fat, HIGH fibre, good balance of protein and carbs! We like it with homemade soft whole wheat pretzels... YUM!
Number of Servings: 16

Ingredients

    4 cups dry Pinto beans (or bean of choice)
    1/2 tsp. fennel seed
    2 tsp. baking soda
    12 cups beef broth
    1 tbsp. apple cider vinegar
    1/2 tsp. powdered ginger
    2 bay leaves
    2 tsp. basil leaves
    1 tsp. summer savory leaves
    1 tsp. olive oil
    1 tsp. butter
    1 cup celery, minced
    1 cup onion, minced
    1/2 cup green pepper, minced
    salt & black pepper, to taste
    1 head roasted garlic
    1 cup Pot Barley
    1 cup split green peas
    3 cups raw potatoe, cubed
    1/2 cup celery, chopped
    11/2 cups carrots, diced
    1/2 pound Kale, chopped in to bite-sized pieces
    Additional water to thin

Directions

1. The night before, de-gas the beans! You can skip this step and use an equivalent amount of canned beans (well rinsed), but the results and flavour just aren't the same. Wash and rinse the beans. Place in a pot with 8 cups of cold water. Bring to a boil. Boil, covered, for 5 minutes. Remove from heat, let stand covered for 5 minutes. Drain and rinse well. Place beans in a large bowl with eight cups of water to soak overnight. The next day, drain beans and rinse well. Return your beans to the pot, cover with fresh cold water, add the fennel and baking soda. Bring to a boil and simmer for a 30 minutes. Drain and rinse well. Some of the fennel will stay with the beans, and that is great. The baking soda helps to break down the sugar in the beans (which causes the gas), and convert it to a digestible sugar. The fennel and ginger also aid in the process.

2. While the beans are boiling, put your garlic to roast. Cut approximately 1/3 off the top of the garlic head, place on foil, drizzle lightly with olive oil, wrap tightly and place in a 400 degree oven for approximately 45 minutes to roast.

3. Next, add the beef broth to a large (8 quart) stock pot. Also add the apple cider vinegar (keeps your beans from going mushy), ginger, and herbs. Set aside.

4. Add oil and butter to a medium sized pan, and sauté the celery, onion and green pepper over medium heat until soft and caramelized (a rich golden brown)... about 20 minutes. Season with salt and pepper 'to taste'. Add to the stock pot.

5. Once the beans have been rinsed for the last time, add them to the stock pot. Once the garlic is roasted and cool enough to handle, squeeze out of the skins, mash and add to the stock pot. Add the barley. Bring the contents of the pot to a boil and simmer with the lid on for 45 minutes. The soup will thicken dramatically as is cooks and the barley will give it a creamy texture.

6. Rinse and add the split peas and simmer for an additional 30 minutes. Adjust water if necessary... you want enough liquid to for the peas to absorb and cook, and to prevent sticking.

7. Add the potatoes, carrots and celery. You will have to add more water at this point (2 - 4 cups... make sure it is 'soupy'). Bring contents back up to a boil, and simmer for 30 minutes more.

8. Add kale, additional water if necessary, and cook for 30 minutes more.
Adjust seasonings (salt and pepper), and add liquid if necessary to create a desired consistency... we like it quite thick, but still with some 'broth'.

9. ENJOY! Garnish with some fresh grated parmesan cheese, and serve with a really nice crusty bread, or the soft pretzels below. Serve hot sauce on the side for some zing.

You will have approximately 8 quarts of soup! I freeze most of it in quart-size containers for future use, but it really doesn't last all that long. For some variety, when re-heating I will add cooked, smoked farmers sausage, or a can of chiles, or cooked chicken breast... it's all about your imagination and palate!

Makes approximately 16 1.5-cup sevings

Number of Servings: 16

Recipe submitted by SparkPeople user RAMONAZF.

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