As it continues to rain and snow, the comfort of the indoors is only magnified by a warm, broth soup with the aromas and textures of tomato, barley, beans, kale, and herbs. The combination infuses my body with nutrients and fills me up just right. I hope you enjoy this vegetable barley soup. Feel free to sub in your favorite beans, grains, greens, and herbs to customize the recipe to your tastes. An added perk: no added fat!
The glow factor:
Kale: contains nearly 20 percent of the RDA of dietary fiber in just one cup, is packed with carotenoids and flavonoids that fight against cancer, is anti-inflammatory with its omega-3 fatty acids content, prevents colon, bladder, breast, prostate, ovarian and gastric cancer, promotes cardiovascular health, is essential for detoxification, strengthens the bones, boosts immunity, lowers blood pressure, promotes a healthy immune system, and contributes to healthy vision. Essentially, it is the panacea of health woes – full of cleansing chlorophyll and can prevent most all diseases!
Barley: is low-glycemic and high in both soluble and insoluble fiber. Soluble fiber helps the body metabolize fats, cholesterol and carbohydrates. Soluble fiber also lowers blood cholesterol levels. Insoluble fiber, which is known as “roughage”, leads to a healthy digestive tract and reduces colon-related diseases. It is also a good source of niancin, citamin E, lignans, phyto-chemicals, and B-vitamins.
Vegetable Barley Soup
Serve 6
Ingredients:
- 2 cups uncooked barley
- 2 cups kale leaves, pieced
- 15 1/2-ounce can kidney beans
- ½ cup chopped dried tomatoes
- ½ cup chopped cauliflower
- 1 carrot, shredded
- 1 scallion, chopped
- 1 stick celery, chopped
- 1 long green bell pepper, chopped
- 1/2 red bell pepper, chopped
- 1/4 cup chopped fresh dill
- 1/2 onion, chopped
- 2 cloves garlic, diced
- 2 tablespoons tomato paste
- 2 teaspoons cumin
- 1/4 teaspoon sweet paprika
- 2 teaspoons salt
- 1 teaspoon black pepper
- 6 cups hot water
Directions: Put all the ingredients into a deep pot and bring to a boil. Stir so that all the ingredients are evenly combined. Once boiling, reduce hear to a simmer and cook with a lid for 45 minutes to an hour until all the ingredients are soft to the bite. If it becomes thicker than your liking, add more water.
I like to serve this is a large glass bowl in the middle of the table and have people scoop their shares themselves. Enjoy!
Bon Appetit!
xo Aylin
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