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12

Bean and Barley Soup

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Prep 15 min
Total 25 min
Ingredients 11
Servings 8

Ingredients

tablespoon canola oil

small onions, sliced

cloves garlic, chopped

teaspoon ground cumin

1/2

cup uncooked quick-cooking barley

can (15 to 16 oz) garbanzo beans, undrained

can (15 oz) black beans, drained, rinsed

can (14.5oz) stewed tomatoes, undrained

box (10 oz) frozen lima beans

cups water

tablespoons chopped fresh cilantro or parsley

Directions

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1

In 4-quart Dutch oven, heat oil over medium heat. Add onions, garlic and cumin; cook about 3 minutes, stirring occasionally, until onions are crisp-tender.
2

Stir in remaining ingredients except cilantro. Heat to boiling. Reduce heat to low; cover and simmer about 10 minutes or until lima beans are tender. Stir in cilantro.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving

Calories: 280
Calories from Fat: 35

% Daily Value

Total Fat: 4g; 6%
Saturated Fat 0g 0% Trans Fat 0g
Cholesterol: 0mg; 0%
Sodium: 540mg; 22%
Potassium: 690mg; 20%
Total Carbohydrate: 48g; 16%
Dietary Fiber 12g 50% Sugars 5g
Protein: 12g

% Daily Value*:

Vitamin A: 10%; 10%
Vitamin C: 10%; 10%
Calcium: 8%; 8%
Iron: 25%; 25%

Exchanges:

1 1/2 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 0 Fat;