Simmer a Pot of Protein-Packed Vegan Soup
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If you're in the mood for a hearty soup but looking to cut back on meat, this recipe from Eating Well will fit the bill — dietitian Julie Upton, MS, RD, of Appetite For Health is a huge fan! After about 10 minutes of prep time, this low-calorie, protein- and fiber-rich soup simmers on the stove until it's time to enjoy. It's the perfect recipe to cook up on a Sunday afternoon, so you can pack up your healthy leftovers for a hassle-free lunch during the week.
If you're cooking this recipe as part of the Get Fit 2015 meal plan, serve with a two-ounce whole grain roll or one piece of fresh fruit.
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Southwestern 3-Bean and Barley Soup
INGREDIENTS
- 1 tablespoon extra-virgin olive oil
- 1 large onion, diced
- 1 large stalk celery, diced
- 1 large carrot, diced
- 2 cups water
- 4 cups (32-ounce carton) reduced-sodium vegetable broth
- 1/2 cup pearl barley
- 1/3 cup black beans
- 1/3 cup great northern beans
- 1/3 cup kidney beans
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon salt
INSTRUCTIONS
Heat the oil in a Dutch oven over medium heat. Add onion, celery, and carrot and cook, stirring occasionally until softened (about 5 minutes).
Add water, broth, barley, black beans, great northern beans, kidney beans, chili powder, cumin, and oregano. Bring to a lively simmer over high heat.
Reduce heat to maintain a simmer and cook, stirring occasionally, 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 salt.