In this chilly time of year where we just want to cozy up with a sweater and some hot cocoa, dinner should be cozy, too. And while some carb and cheese-heavy comfort foods might be tempting, you can have a tasty, healthy dinner without going heavy on those ingredients.
The recipe we have for you today is high in fiber, but low in added sugars, calories, and fat. It’ll fill you up and keep you full for awhile, and you can have leftovers to eat during the week as well!
Southwestern Three-Bean and Barley Soup
- 1 Tablespoon extra-virgin olive oil
- 1 large onion, diced
- 1 large celery stalk, diced
- 1 large carrot, diced
- 9 cups water
- 4 cups reduced sodium chicken broth, or vegetable broth
- ½ cup pearl barley
- 1/3 cup dried black beans
- 1/3 cup dried great northern beans
- 1/3 cup dried kidney beans
- 1 Tablespoon chili powder
- 1 teaspoon ground cumin
- ½ teaspoon dried oregano
- ¾ teaspoon salt
Over medium heat, warm up oil in a Dutch oven or other large cook pot. Add onion, celery, and carrot, and cook, stirring now and again, until everything is softened, or about five minutes. Add in the water, broth, barley, black beans, great northern beans, kidney beans, chili powder, cumin, and oregano. Let everything simmer over high heat, and then reduce the heat to maintain a simmer. Cook, occasionally stirring, until the beans are tender, between 2 to 2 ½ hours. If more water is needed, add ½ cup at a time.
If it would be easier to use a slow cooker, you can do that instead. Cut the water down to 2 cups, and combine all ingredients in your slow cooker. Cover and cook until all the beans are tender, which is about 4 hours on high or 7 to 8 hours on low. You can refrigerate the soup for up to three days.
The recipe can be a bit bland, so if you like more flavor, double the spices.
You won’t regret such an easy, healthy recipe that you can throw together on a weekend afternoon or in the crockpot during the day. If you’re looking for other ways to be healthier, or want to know what choices you can make to keep your body on track, schedule a visit today by clicking below. We look forward to hearing from you!
Dr. Julie Drolet
P.S. Find out more about them in our free webinar, found here.