Black Bean And Barley Soup

 

 

Here's a good looking bowl of soup.

This soup is stock full of nutritious value, but best of all it tastes delicious.

 

We’ve been touting the health benefits of black beans for some time, but now comes evidence that barley offers many of the same benefits and both can help reduce blood sugar levels which is particularly important for those who are at risk for diabetes. According to LifeExtension.org.”

…barley and black beans provide superior food options to help reduce blood sugar levels and offer protection from oxidative stress and chronic diseases. They can be substituted for unhealthy foods that have become so prevalent in Western diets.

Are you getting enough black beans and barley? Fear not! Today’s recipe combines the two for a delicious and nutritious soup.

 

Let’s Gather The Ingredients

 

We're gathering up the ingredients for our black bean and barley soup.

Don’t forget the barley and black beans!

1 can black beans (rinsed)

1 can diced tomatoes (not strained)

1/3 cup dry pearled barley

1 cup white wine

1 & 1/4 cups water

2 chicken or vegetable bouillon cubes

1 tablespoon olive oil

1 medium sweet onion chopped

3-4 stalks celery chopped

2-3 cloves fresh garlic crushed

8 to 12 fresh mushrooms sliced

2 teaspoons parsley

2 teaspoons cumin

1/2 teaspoon chili powder

1/4 teaspoon cayenne pepper powder (you can skip this ingredient if you don’t have it or to reduce the overall spiciness)

1/2 teaspoon ground pepper

Salt to taste

 

Preparation

 

We're adding pearled barley to this soup.

After you get the fresh vegetables going, add the liquids and the barley.

Start by chopping the vegetables including the onion, mushrooms and celery.

 

Open the cans. You’ll want to rinse the beans in a strainer.

 

In a large pot, add oil and the chopped vegetables and stir fry a few minutes to warm. Add wine, water and the dry barley. Bring to a boil.

 

We're adding spices to our soup. This is going to be good.

This soup is moderately spicy. If you are sensitive to spices, cut the quantity of chili powder and Cayenne in half and then taste to see if you want more.

Add all spices, bouillon and the rest of the ingredients including the stewed tomatoes, black beans and crushed garlic. Cover and return to a boil. Then lower heat and simmer at a low bubble about 45 minutes or until the barley is soft. Add more salt and pepper to taste (if needed).

 

An immersion blender is by far the best way to blend soups.

This immersion blender works wonders for blending in the pot. It’s quick and easy. I prefer to partially blend. That helps combine flavors and still leaves good texture.

Once the barley is cooked, serve the soup as is if you prefer to see whole veggies. However, an immersion blender will do wonders for combining the various flavors. If you go the immersion route, blend your soup as smooth as you like, though leaving some chunks creates a great texture. Serve with bread or salad. The quantities listed here will serve 4 people depending on appetite and serving size.

 

For a print copy of today’s recipe click here.

Enjoy!

 

 

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