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Bean and Barley Soup

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Bean and Barley Soup
  • Prep 15 min
  • Total 25 min
  • Ingredients 11
  • Servings 8
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Ingredients

  • 1 tablespoon canola oil
  • 2 small onions, sliced
  • 2 cloves garlic, chopped
  • 1 teaspoon ground cumin
  • 1/2 cup uncooked quick-cooking barley
  • 1 can (15 to 16 oz) garbanzo beans, undrained
  • 1 can (15 oz) black beans, drained, rinsed
  • 1 can (14.5oz) stewed tomatoes, undrained
  • 1 box (10 oz) frozen lima beans
  • 3 cups water
  • 2 tablespoons chopped fresh cilantro or parsley

Directions

  • 1
    In 4-quart Dutch oven, heat oil over medium heat. Add onions, garlic and cumin; cook about 3 minutes, stirring occasionally, until onions are crisp-tender.
  • 2
    Stir in remaining ingredients except cilantro. Heat to boiling. Reduce heat to low; cover and simmer about 10 minutes or until lima beans are tender. Stir in cilantro.

Nutrition Information

280 Calories, 4g Total Fat, 12g Protein, 48g Total Carbohydrate, 5g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
280
Calories from Fat
35
Total Fat
4g
6%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
540mg
22%
Potassium
690mg
20%
Total Carbohydrate
48g
16%
Dietary Fiber
12g
50%
Sugars
5g
Protein
12g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
10%
10%
Calcium
8%
8%
Iron
25%
25%
Exchanges:
1 1/2 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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