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Cozy Bean and Barley Soup Recipe for a Hearty, Healthy Meal
Paula Gallagher on
With the weather cooling down, there’s nothing quite like a warm, comforting bowl of soup. This bean and barley soup is not only filling and delicious, but it’s also packed with nutrients that support heart health and digestive health. It's a fantastic go-to recipe for anyone looking to add more fiber, plant-based protein, and whole grains to their diet. Plus, it’s a perfect recipe for meal prep, as the flavors get even better the next day.
Why Bean and Barley Soup is So Good for You
Beans and barley each bring a range of health benefits to the table, making this soup a nutritional powerhouse. Here’s why these ingredients are worth adding to your meal rotation:
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Beans are a rich source of plant-based protein, fiber, and essential vitamins like folate and iron. The fiber in beans supports digestive health, helps manage cholesterol, and keeps you feeling full longer, which can be beneficial for weight management.
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Barley is a whole grain that’s high in dietary fiber, especially beta-glucan, which has been linked to heart health. Barley’s low glycemic index makes it an excellent choice for maintaining steady blood sugar levels. It’s also a good source of B vitamins, iron, and magnesium.
Together, beans and barley help boost your fiber intake, support heart health, and may aid in regulating blood sugar levels. Plus, this soup is naturally low in fat and free of cholesterol, making it a heart-friendly, plant-based meal option.
Bean and Barley Soup Recipe
Ingredients:
- 1 cup dried white beans or a 15 oz can of white beans, rinsed and drained
- 1/2 cup pearl barley, rinsed
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 6 cups low-sodium vegetable broth
- 1 can diced tomatoes (14.5 oz)
- 2 cups chopped leafy greens (such as kale or spinach)
- Salt and pepper, to taste
- Fresh parsley, chopped, for garnish
Instructions:
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Prepare the Beans and Barley: If using dried beans, soak them overnight, then drain and rinse. Cook according to package instructions until tender. For a quicker option, use canned beans, rinsed and drained.
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Sauté the Vegetables: In a large pot, heat olive oil over medium heat. Add the onion, carrots, and celery. Sauté until the onions are translucent and the vegetables are softened, about 5-7 minutes. Add garlic, thyme, and rosemary, and cook for another 1-2 minutes.
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Combine Ingredients: Add the vegetable broth, tomatoes, beans, and barley to the pot. Bring to a boil, then reduce to a simmer. Cover and cook for 40-50 minutes, or until barley is tender.
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Add Greens: Stir in the leafy greens and simmer for an additional 5 minutes until they wilt. Season with salt and pepper to taste.
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Serve and Garnish: Ladle the soup into bowls, garnish with fresh parsley, and enjoy!
This fiber-rich soup is not only delicious but also supports your body with essential vitamins and minerals. Whether you’re meal-prepping for the week or making a cozy dinner, this bean and barley soup is a satisfying, healthy option that’ll warm you up on chilly days.
Frequently Asked Questions
Is bean and barley soup good for weight loss?
A: Yes, bean and barley soup can be beneficial for weight loss. Both beans and barley are high in fiber, which promotes fullness and helps control appetite. The soup is also low in fat and provides plant-based protein, making it a satisfying, nutrient-dense option.
Can I make this soup gluten-free?
A: Yes, to make this soup gluten-free, simply substitute barley with a gluten-free grain like quinoa or brown rice. The soup will still be delicious and nutritious!
How long does bean and barley soup last in the fridge?
A: This soup will keep for 3-4 days in the refrigerator. It’s perfect for meal prep, as the flavors continue to develop over time.
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