Black Bean & Barley Soup

January is Soup Month!

How perfect is that!  It’s snowy, cold, and dreary outside setting the mood for home-made soup.  In addition, soup can be very healthy, low in calories, high in fiber and very satisfying keeping you on track with your diet resolutions.

If you like black beans and barley, this soup is delicious.  Of coarse, super easy to make.  You can have it as a main entree or as a side dish.

blackbeansoup

WHAT YOU NEED:

1 tablespoon Olive Oil
3 tsp Garlic, raw
1 cup Diced Tomatoes with Basil, Garlic and Oregano, can, all averages
2 can Black Beans, canned
32 oz Organic Vegetable Broth, all averages
1/3 Cup Dry Quaker Quick Barley
1 cup 8 fl oz Water
1 tsp, leaves Basil
1 tbsp Parsley, dried

DIRECTIONS:

In large stock pot, sautee garlic in olive oil over medium heat. Add canned tomatoes and 1 can black beans, drained and rinsed, and simmer for 5 minutes. Add vegetable broth, barley, water, and spices and bring to almost boil. Then cover and simmer over very low heat for 20 minutes. Stir in 2nd can of black beans, drained and rinsed, and heat for an additional 5 minutes.  Makes 8 servings.

NUTRITION INFO:

Serving Size = 1 Cup

  • 146 Calories
  • 2 g Fat
  • 0 Cholesterol
  • 840 mg Sodium
  • 25 g Total Carbohydrate
  • 9 g Fiber
  • 2 g Sugar
  • 8 g Protein
Advertisements

Author: gogirldiet

Registered Dietitian at gogirldiet.com

One thought on “Black Bean & Barley Soup”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s