I love a warm, hearty soup and this Bean & Barley Chowder hits the spot for me! The longer you cook it, the creamier and richer tasting it becomes.
Barley is not only delicious but adds an excellent source of soluble fiber which reduces blood cholesterol levels.
Fast facts on barley from Medical News Today
Here are some key points about barley.
- Consuming barley might have benefits for the heart, blood pressure, and bones
- Barley may be useful in maintaining a healthy weight
- Barley provides a high percentage of an individual’s daily requirement of manganese and selenium
- Thanks to barley’s versatility, it is easy to incorporate into meals
With added vegetables like corn, lima beans, onions, carrots, and celery, this chowder becomes a powerhouse of phytonutritents and antioxidants that will help keep our bodies healthy.
This chowder is great with my Country Cornbread.
Recipe is adapted from Physicians Committee for Responsible Medicine.
Nutrition facts per 1 cup serving
- Calories: 133
- Fat: 0.5 g
- Saturated Fat: 0.1 g
- Calories from Fat: 3.2%
- Cholesterol: 0 mg
- Protein: 6.2 g
- Carbohydrates: 27 g
- Sugar: 2 g
- Fiber: 7.1 g
- Sodium: 169 mg
- Calcium: 34 mg
- Iron: 2 mg
- Vitamin C: 2.1 mg
- Beta Carotene: 1244 mcg
- Vitamin E: 0.3 mg
- 8 cups vegetable stock
- 1 cup lima beans frozen, fresh, dry
- 1 cup corn frozen or fresh
- 1 cup onions, chopped
- 1 cup carrots, diced
- 1 stalk celery, diced
- 1/2 cup dry pearl barley
- 1 Tbsp crushed garlic
- 1 tsp thyme
- 1 tsp Bragg's liquid aminos
- salt an peper to taste
- 1/2 cup whole wheat or rice pasta
Dice the veggies--onion, celery, carrots, garlic.
Place all ingredients EXCEPT PASTA in a large soup pot and bring to a boil. Reduce heat to medium, cover, and simmer until barley is tender and broth is creamy, about 1-1/4 hours.
Add the whole grain pasta of your choice and allow to cook an additional 15 minutes.
The longer you cook this thick and hearty soup, the creamier and richer tasting it becomes.
Serve hot. We like ours with cornbread.
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