Hearty Bean and Barley Soup
Hearty Bean and Barley Soup
  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    This satisfying bean and barley soup features a delicious and iron-packed combination of red kidney beans and spinach. It's also high in fiber and calcium.

    Ingredients

    • 7 cups fat free, less-sodium chicken broth
    • 1/4 teaspoon crushed red pepper
    • 6 garlic cloves, crushed
    • 2 (4-inch) rosemary sprigs
    • 1 (19-ounce) can dark red kidney beans, rinsed and drained
    • 2 teaspoons olive oil
    • 1 cup chopped onion
    • 1 cup finely chopped carrot
    • 1/4 cup chopped celery
    • 1 (14 1/2-ounce) can diced tomatoes, undrained
    • 1 cup uncooked quick-cooking barley
    • 10 cup torn spinach leaves (about 4 ounces)
    • 1/4 teaspoon freshly ground black pepper
    • 1/2 cup (2 ounces) grated fresh Parmesan cheese

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 278 % Daily Value *
    • Total Fat: 5 g 7.3%
    • Saturated Fat: 2 g 10.69%
    • Trans Fat: 0 g %
    • Cholesterol: 7 mg 2.41%
    • Sodium: 463 mg 19.28%
    • Calcium: 209 mg 20.94%
    • Potassium: 91 mg 2.6%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 17.52%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 46 g %
    • Dietary Fiber: 11 g 42.41%
    • Sugar: 4 g
    • Protein: 16 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 12.62%
    • Vitamin C 5%
    • Vitamin D 0.5%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables1
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total2 oz-eq

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