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.
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INGREDIENTS
Nutrition- 7cups fat-free low-sodium chicken broth
- 1⁄4teaspoon crushed red pepper flakes
- 6
- 2sprigs rosemary
- 1
- 2teaspoons olive oil
- 1
- 1
- 1⁄4
- 1
- 1
- 1⁄4teaspoon ground pepper
- 1⁄4
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DIRECTIONS
- 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).
- Drain stock through a sieve and discard solids.
- Measure 1 cup of beans and mash with a fork.
- Heat oil in pan to medium, cook onion celery and carrot for 4 minutes.
- Add stock, tomatoes, beans (mashed and whole), and barley. Bring to boil, reduce heat simmer 15 minutes.
- Taste and season with salt and pepper if desired. Cook an additional 5 minutes or until barley is tender.
- Sprinkle with cheese.
- Serving is 1 cup of soup and 1 tablespoon cheese.
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