Heart Smart Bean and Barley Soup

By • February 3, 2015 0 Comments

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Author Notes: This warm and filling soup is the best way to show your heart some love all winter. It features 2 of my favorite cholesterol lowering foods - beans and barley and a whole host of vegetables. Don't be alarmed by the long list of ingredients - it's so easy! I adapted this recipe from Cook's CountryCravingSomethingHealthy

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Makes 8 servings

  • 2 tablespoons canola oil
  • 1 medium onion, diced
  • 2 large parsnips, peeled and cut into 3/4-inch pieces
  • 3 large carrots peeled and cut into 3/4-inch pieces
  • 6 garlic cloves, minced
  • 8 cups low sodium chicken or vegetable stock
  • 2 medium russet potatoes, peeled and cut into 1-inch pieces
  • 2 teaspoons minced fresh thyme
  • 2 sprigs fresh rosemary
  • 1 bay leaf
  • 2/3 cup barley (uncooked)
  • 3 cups kale (or spinach), stems trimmed and chopped
  • 1 14.5 oz small white beans (navy beans), drained and rinsed
  • 10 ounces package frozen peas
  • salt and pepper to taste
  1. Heat oil in a large stockpot on high heat and add onion, parsnips, and carrots, and cook until lightly browned and softened, about 5 to 7 minutes. Add garlic and cook until fragrant, about 30 seconds more.
  2. Add broth, and then potatoes, uncooked barley, and herbs and bay leaf and bring to a boil. Reduce heat, and simmer for about 50 minutes, or until barley is tender.
  3. Remove and discard bay leaf and rosemary stems.
  4. With an immersion blender, pulse soup about 10 times, or until desired consistency is achieved. Alternatively, remove about 2 cups of the solids and liquid and puree them in a blender. Add pureed mixture back into the pot.
  5. Add drained beans, kale and peas, and simmer for another 10 minutes, or until peas are tender.
  6. Add salt and pepper to taste.

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