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Say “Good-Bye” to a Chilly February with Tomato Barley White Bean Soup (AKA #bestsoupever)

Easy to make.
Freezer friendly.

And my favorite recipe for Elevate’s month of soup recipes! 
We’ve come to the end of another month – Every Monday recipe in February was about soup. Personally, I think I saved the best til last, although that’s a tough call. All of them were hearty, healthy, easy to make, freezer friendly, and batchable, just the way I like them. This recipe for Tomato Barley White Bean Soup meets all of my criteria. I don’t use barley in soups very often, and I’m not sure why! Every time I include barley in a soup I’m reminded how hearty it is, and how it gives the soup a warm cozy feel. (Can soup be warm and cozy? I’m going with “yes!”) 

I forget about barley’s nutritional superpowers - boosts the immune system, it’s fiber content helps keep the intestines healthy, helps to prevent gallstones, contributes to healthy skin, aides in the prevention and management of diabetes, helps prevent osteoporosis, helps lower cholesterol and prevent heart disease…the list of health benefits from barley is endless. Basically, barley should be a staple in all of our diets. No better time to start than now, with this amazing soup. The original creator of the recipe* calls it Tomato Barely White Bean Soup. I call it #bestsoupever. 

As always, the staff at Elevate Sports Performance and Chiropractic encourages you eat healthy and live healthy. Start with this hearty cozy barley soup!

Tomato Barley White Bean Soup

3 TBLSP olive oil
3 cloves of garlic, minced
½ yellow onion, chopped
½ cup sun-dried tomato halves, chopped
1 TBLSP unbleached all-purpose flour
1 TBLSP water
1 – 28 oz can no salt added crushed tomatoes
1 – 28 oz can fire roasted diced tomatoes
2 cups vegetable broth
1 cup 2% milk **
2 TBLSP heroes de Provence
1 TBLSP dried rosemary
½ tsp ground white pepper
¼ tsp ground black pepper
¼ tsp crushed red pepper
1/8-1/4 tsp fine sea salt
2 tsp granulated sugar
1 – 15 oz can no salt added navy beans***rinsed and drained
1 cup pearl barley

• Heat the olive oil over medium heat in a large soup pot.
• Add the garlic and cook for 30 seconds.
• Add the onion and cook until the onion is translucent, about 2 – 3- minutes.
• Add the sun dried tomatoes to the pan with the garlic and onion and cook for another 2-3 minutes, until softened. 
• Whisk together the flour and water. 
• Add the flour mixture, crushed tomatoes, diced tomatoes, broth, milk, spices, sugar, beans, and barley to the soup pot. Mix well.
• Taste and adjust the seasonings to your liking.
• Cover and simmer on low for 25-30 minutes, until the barley is tender.

*From “The High-Protein Vegetarian Cookbook: Hearty Dishes That Even Carnivores Will Love by Katie Parker, with Kristen Smith Ph.D., R.D., L.D.
**I used 1% milk instead of 2%
***I couldn’t find navy beans, so I used cannellini beans. 
Nutrition info per serving:
Calories 431
Calories from fat 93
Fat (g) 10.4
Saturated fat (g) 2.1
Protein (g) 14.7
Carbohydrates (g) 70.9
Dietary fiber (g) 17.5
Cholesterol (mg) 4
Sodium (mg) 748

Zoe AlbrightComment