Bean And Barley Soup - Just Over 200 Calories

Total Time: 45 mins Preparation Time: 10 mins Cook Time: 35 mins

Ingredients

• Servings: 8
• 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 1/2 ounce) can diced tomatoes, undrained
• 1 cup quick-cooking barley
• 1/4 teaspoon ground pepper
• 1/4 cup parmesan cheese, grated

Recipe

• 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.