White Bean Soup with Barley

Fall is here as of TODAY!  So try a fall friendly soup for lunch.  Make sure you use low-sodium broth folks to keep that bloat down and hydration up!

White Bean Soup with Barley


  • 10 Cups Water
  • 3/4 Cup Pearl Barley; rinsed and drained
  • 3 Cups Chicken Broth; low sodium
  • 1 Large Onion; chopped
  • 2 Garlic Cloves; thinly sliced
  • 1/2 teaspoons Red Pepper Flakes
  • 3/4 teaspoon Coarse Salt
  • Freshly Ground Pepper
  • 1 Can (28 ounces) Cannellini Beans; liquid reserved
  • 6 ounces Tuscan Black Kale (or Regular Kale); roughly chopped about 3 1/2 Cups
  • 1 Tablespoon plus 1 teaspoon Parmesan; grated (optional)
  • 1/2 teaspoon Lemon Zest; grated

Cooking Instructions:

1.  Bring 8 Cups of water to a boil in a large pot.  Reduce heat, add barley, simmer until just tender (about 1 hour)

2.  Add 2 Cups stock to the pot and bring it to a boil.  Reduce heat, add onion, garlic, red pepper flakes, and salt.  Season with pepper.  Simmer until barley is soft (about 20 minutes)

3.  Add beans with liquid, kale, and remaining 2 cups of water and the last cup of stock.  Simmer until kale is tender and cooked through (about 7 minutes)

4.  Divide among 4 bowls or store in one container.  Sprinkle with parmesan and lemon zest when serving.

Health Information: Yields 4 servings– this is an extremely well-balanced meal.

350 calories

2 g fat

66 g carbohydrates

17 g protein!!!

790 mg sodium

5 mg cholesterol

15 g fiber!!

RecipesAshley Pettit