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Southwestern 3 Bean & Barley Contents of jar: Ingredients: black beans, barley, Great Northern beans, red kidney beans, chili powder, ground cumin, oregano Recipe: Makes 6 servings, about 1 1/3 cups each Prep Time: 30 minutes Total Time: 2 1/4 hours Ease of Preparation: Easy Ingredients: Contents of Soup Starter Mix 1 tablespoon extra-virgin olive oil 1 large onion, diced 1 large stalk celery, diced 1 large carrot, diced 6 cups water 2 14 oz cans low sodium/no salt added diced tomatoes 4 cups reduced-sodium chicken broth or vegetable broth Preparation: Heat oil in a Dutch oven over medium heat. Add onion, celery and carrot and cook, until softened, about 5 minutes. Add water, diced tomatoes, broth and soup mix. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, until the beans are tender, 1 3/4 to 2 1/2 hours (adding more water, 1/2 cup at a time, if necessary or desired). Season with fresh cilantro and a squeeze of lime juice Nutritional Notes: per serving: calories 216; fat 3g (sat 0.5g, mono 1.4g, poly 0.6g); iron 4mg; cholesterol 0mg; calcium 102mg; carbohydrate 40g; sodium 145mg; protein 10g; fiber 11g | |||||||
