Southwestern Three-Bean and Barley Soup

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Serve this zesty bean and barley soup garnished with chopped fresh cilantro and a squeeze of lime, if desired.

Southwestern Three-Bean and Barley Soup
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 135 minutes (30 minutes prep)

Ingredients
  • 1 tablespoon extra-virgin olive oil

  • 1 large onion , diced

  • 1 large stalk celery , diced

  • 1 large carrot , diced

  • 9 cups water

  • 4 cups (32-ounce carton) reduced-sodium chicken broth , “no-chicken” broth or vegetable broth

  • 1/2 cup pearl barley

  • 1/3 cup dried black beans

  • 1/3 cup dried great northern beans

  • 1/3 cup dried kidney beans

  • 1 tablespoon chili powder

  • 1 teaspoon ground cumin

  • 1/2 teaspoon dried oregano

  • 3/4 teaspoon salt

Directions
  1. Heat oil in a Dutch oven over medium heat. Add onion, celery and carrot and cook, stirring occasionally, until softened, about 5 minutes. Add water, broth, barley, black beans, great northern beans, kidney beans, chili powder, cumin and oregano. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the beans are tender, 1 3/4 to 2 1/2 hours (adding more water, 1/2 cup at a time, if necessary or desired). Season with salt.

Slow-Cooker Variation: Use 2 cups water (instead of 9 cups) and combine all ingredients in a 5- to 6-quart slow cooker. Cover and cook until the beans are tender, about 4 hours on High or 7 to 8 hours on Low.


Nutritional Facts

Servings
6
Serving Size
about 1 1/3 cups
Calories
205
Carbohydrates
35 g
Fat
3 g
Saturated Fat
0 g
Protein
11 g
Cholesterol
0 mg
Dietary Fiber
10 g
Potassium
601 mg
Sodium
705 mg
Yield
6 servings
about 1 1/3 cups each
Exchanges
2 starch
1 vegetable
1 lean meat
1/2 fat
Vitamin A
49% daily value
Magnesium and Potassium
17% dv
Iron
16% dv

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