Bean and Barley Soup

Name: Bean and Barley Soup
Prep time: 15 min
Total time: 25 min
Yield: 8
Ingredients: 1 tablespoon canola oil; 2 small onions, sliced; 2 cloves garlic, chopped; 1 teaspoon ground cumin; 1/2 cup uncooked quick-cooking barley; 1 can (15 to 16 oz) garbanzo beans, undrained; 1 can (15 oz) black beans, drained, rinsed; 1 can (14.5oz) stewed tomatoes, undrained; 1 box (10 oz) frozen lima beans; 3 cups water; 2 tablespoons chopped fresh cilantro or parsley

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Prep 15 min
Total 25 min
Ingredients 11
Servings 8

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Ingredients

1 tablespoon canola oil
2 small onions, sliced
2 cloves garlic, chopped
1 teaspoon ground cumin
1/2 cup uncooked quick-cooking barley
1 can (15 to 16 oz) garbanzo beans, undrained
1 can (15 oz) black beans, drained, rinsed
1 can (14.5oz) stewed tomatoes, undrained
1 box (10 oz) frozen lima beans
3 cups water
2 tablespoons chopped fresh cilantro or parsley

Directions

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

280 Calories, 4g Total Fat, 12g Protein, 48g Total Carbohydrate, 5g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 280

Calories from Fat: 35

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;