Kale, Barley and White Bean Soup

Photo courtesy Foodland Ontario

Kale, Barley and White Bean Soup

With the continuing crazy below normal temperatures, you can never have enough soup recipes. Here’s one from Foodland Ontario that’s packed with a wide assortment of nutritional goodies. Some are well known such as the lutein-rich kale which offers perks to maintaining healthy vision among other benefits or all that pulses such as white beans provide. They’re not only a prebiotic food (stimulate and promote the growth of healthy bacteria) but also supply plenty of potassium which is key for regulating blood pressure. But did you know that barley, besides containing blood cholesterol-lowering fibre, also contains compounds which suppress cholesterol production in your body?

While the recipe calls for Ontario produce, obviously if you’re from elsewhere, substitute local offerings. Kale has robust, thick, slightly tough stems that are not as tasty to eat as the leaves. To remove the stems, simply pull leaves away from the stem with your hands.

Serves 6 to 8 (Makes 12 cups/3 L)

2 tbsp (25 mL) vegetable oil
2 Ontario Carrots, peeled and chopped
2 Ontario Celery Stalks, chopped
2 cloves Ontario Garlic, minced
1 Ontario Onion, chopped
1 tsp (5 mL) dried thyme leaves
1/2 tsp (2 mL) each coarse salt and pepper
1 cup (250 mL) pearl barley
1 large Ontario Sweet Potato, peeled and cubed
4 cups (1 L) sodium-reduced chicken broth or vegetable broth
4 cups (1 L) packed, torn Ontario Kale Leaves, coarse stems removed
1 can (19 oz/ 540 mL) white kidney beans, drained and rinsed

In large pot, heat oil over medium-high heat. Add carrots, celery, garlic, onion, thyme, salt and pepper. Cook, stirring occasionally, until onion is softened and garlic is aromatic, about 5 minutes. Add barley and sweet potato cubes; stirring to coat in mixture. Add broth and 4 cups (1 L) of water.

Bring to boil; reduce heat and simmer, until sweet potatoes and barley are tender, about 20 minutes.
Add kale and beans; Cover and simmer until tender, about 10 minutes. (Make-ahead: Transfer soup to heatproof bowls and let cool 30 minutes; then refrigerate until cold. Store in airtight container for up to 3 days in refrigerator or freeze for up to 1 month.)

Nutrition information per serving:
• Calories: 242
• Protein: 9 grams
• Fat: 4.5 grams
• Saturated fat: less than 1 gram
• Carbohydrate: 43 grams
• Dietary fibre: 7 grams
• Sodium: 490 milligrams