Bean and Barley Soup - Just over 200 Calories

I really like the way mashing some of the beans gives the soup a thicker texture. This freezes VERY well, just leave out the cheese.Let it thaw in the fridge, then microwave to heat. Add a Cheese and Herb Corn muffin #22536, for a wonderful under 400 calorie lunch.

• Ready In: 45 mins
• Serves: 8

Ingredients

• 7  cups  fat-free low-sodium chicken broth
• 1⁄4 teaspoon crushed red pepper flakes
• 6  garlic cloves, crushed
• 2  sprigs rosemary
• 1 (19 ounce) can red kidney beans, drained and rinsed
• 2  teaspoons olive oil
• 1  cup onion, chopped
• 1  cup carrot, finely chopped
• 1⁄4 cup celery, chopped
• 1 (14 1/2ounce) can diced tomatoes, undrained
• 1  cup quick-cooking barley
• 1⁄4 teaspoon ground pepper
• 1⁄4 cup parmesan cheese, grated

Directions

1. In a large soup pot, bring broth through rosemary to a boil, reduce heat and simmer for 15 minutes (this gives the stock a homemade taste, if I am using homemade stock I skip the 15 min and the other ingredients).
2. Drain stock through a sieve and discard solids.
3. Measure 1 cup of beans and mash with a fork.
4. Heat oil in pan to medium, cook onion celery and carrot for 4 minutes.
5. Add stock, tomatoes, beans (mashed and whole), and barley. Bring to boil, reduce heat simmer 15 minutes.
6. Taste and season with salt and pepper if desired. Cook an additional 5 minutes or until barley is tender.
7. Sprinkle with cheese.
8. Serving is 1 cup of soup and 1 tablespoon cheese.