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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

Prep 15 min
Total 25 min
Ingredients 11
Servings 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

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 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;