Southwestern Three-Bean & Barley Soup

Categories: Soup

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.

2. • 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.
3. • Nutrition

4. Per serving: 205 calories; 3 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 11 g protein; 10 g fiber; 705 mg sodium; 601 mg potassium.

5. Nutrition Bonus: Vitamin A (49% daily value), Magnesium & Potassium (17% dv), Iron (16% dv).

6. Carbohydrate Servings: 1 1/2

7. Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1/2 fat

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