Low-Calorie • Vegetarian

Active 30 min

Total 45 min

Bean & Barley Soup

This hearty soup tastes like it has simmered for hours, but actually it’s quite quick to put together. If you have cooked barley on hand, omit the quick barley and stir in 1½ cups cooked barley along with the spinach in Step 2.

• 4  teaspoons extra-virgin olive oil
• 1  large onion, chopped
• 1  medium fennel bulb, cored and chopped
• 5  cloves garlic, minced
• 1  teaspoon dried basil
• 1  15-ounce can cannellini or other white beans, rinsed
• 1  14-ounce can fire-roasted diced tomatoes
• 6  cups low-sodium vegetable broth
• ¾  cup quick barley
• 1  5-ounce package baby spinach (6 cups)
• ¼  cup grated Parmesan cheese, plus more for serving
• ¼  teaspoon ground pepper

1. Heat oil in a large pot over medium-high heat. Add onion, fennel, garlic and basil; cook, stirring frequently, until the vegetables are tender and just beginning to brown, 6 to 8 minutes.

2. Mash ½ cup of beans. Stir the mashed and whole beans, tomatoes, broth and barley into the pot. Bring to a boil over high heat. Reduce heat to medium and simmer, stirring occasionally, until the barley is tender, about 15 minutes. Stir in spinach and cook until wilted, about 1 minute. Remove from heat and stir in cheese and pepper. Serve topped with more cheese, if desired.

►► MAKE AHEAD: Refrigerate for up to 3 days or freeze for up to 6 months.

Serves 4: 2½ cups each

Calories 333 | Fat 8g (sat 2g) | Cholesterol 4mg | Carbs 55g | Total sugars 11g  (added 0g) | Protein 13g | Fiber 12g | Sodium 619mg | Potassium 832mg.

Nutrition bonus: Vitamin C (62% daily value) | Vitamin A (38% dv) | Folate (25% dv).