Zutaten für Bean And Barley Soup Just Over 200 Calories
- 6 cups fat free low sodium vegetable broth
- Crushed Red Pepper Flakes
- Garlic Cloves
- 2 sprigs fresh rosemary
- 1 cup cooked cannellini beans
- 1 tablespoon olive oil
- 1/2 cup chopped onion
- 1/2 cup chopped carrots
- 1/2 cup chopped celery
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1/2 cup quick cooking barley
- 1/4 teaspoon black pepper
- 1 tablespoon shredded Parmesan cheese (optional)
- 1/4 teaspoon salt
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Zubereitung von Bean And Barley Soup Just Over 200 Calories
- In a large soup pot, bring 6 cups of vegetable broth to a boil with 2 sprigs of fresh rosemary. Reduce heat and simmer for 15 minutes to infuse the broth with flavor.
- Remove the rosemary sprigs. Strain the broth through a fine-mesh sieve into a clean bowl, discarding the solids.
- Measure 1 cup of cooked cannellini beans and mash them with a fork until partially smooth.
- Heat 1 tablespoon of olive oil in a large pan over medium heat. Add 1/2 cup chopped onion, 1/2 cup chopped celery, and 1/2 cup chopped carrots. Cook for 4-5 minutes, until softened.
- Add the strained broth, 1 (14.5 ounce) can of diced tomatoes (undrained), the mashed beans, and 1/2 cup of barley to the pan.
- Bring the mixture to a boil, then reduce heat and simmer for 15 minutes.
- Stir in 1/4 teaspoon of salt and 1/4 teaspoon of black pepper (or to taste).
- Continue to simmer for an additional 5-10 minutes, or until the barley is tender.
- Before serving, stir in 1 tablespoon of shredded Parmesan cheese (optional).
- Serve 1 cup of soup topped with an additional tablespoon of cheese (optional).
Nutrition Information (Approximate per serving)
Sodium
5 g
Sugar
15g
Fat
6g
Carbs
13g
