Big Bean Barley & Sweet Potato SOUP
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By Doccrisco
Big Bean Barley & Sweet Potato SOUP
6 steps
Cook:30min
Esseltyn p143. Can use large lima beans or kidney beans.
Updated at: Thu, 09 May 2024 01:44:47 GMT
Nutrition balance score
Great
Glycemic Index
40
Low
Glycemic Load
19
Moderate
Nutrition per serving
Calories213.8 kcal (11%)
Total Fat1 g (1%)
Carbs44.1 g (17%)
Sugars8.8 g (10%)
Protein9.6 g (19%)
Sodium974.8 mg (49%)
Fiber9.9 g (35%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
1 cupshallots
sliced
1onion
sliced, instead
4 clovesgarlic
shopped
1 TBSfresh ginger
minced
1 tsprosemary
diced
6 cupsvegetable broth
1sweet potato
large, skin-on, cubed into 3/4 inch pieces
½ cupbarley
or farrow
⅛ tspcayenne pepper
2 cupslima beans
cooked, large 15 ounces kidney beans drained and rinsed
1 bunchSwiss chard
red-stemmed, including stems, chopped or other greens of choice
1 TBSmaple syrup
optional
1 TBSwhite miso
1 TBSbalsamic vinegar
pg 95
Instructions
Step 1
in a large pot over medium high heat, add 2 TBS water. Add the shallots and cook until they become translucent, about 3 minutes, adding more water if necessary.
Step 2
Stir in the garlic, ginger, and rosemary and continue cooking for about 30 seconds
Step 3
Add the vegetable broth, sweet potato, barley and cayenne pepper and bring just to a boil
Step 4
Reduce the heat to a simmer and cook, partially covered 15-20 minutes until the sweet potato is just tender
Step 5
Add the lima beans, Swiss chard, and maple syrup (if using) and cook about 3 minutes, until the Swiss chard begins to soften.
Step 6
In a small bowl, place some of the soup liquid and stir in the miso. Add to the pot and stir in the balsamic vinegar.
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