Kalebarley Soup Recipes

KALE AND BARLEY SOUP

Kale and Barley Soup image

This low calorie vegetarian soup is perfect when we are planning to stay on diet but yet eat full stomach. The kale, filling barley, herbs and veggies not only make healthy soup but also a flavorful winter meal.I have used homemade vegetable stock for this recipe. If you do not have time to make stock at home, use only a low sodium stock, preferably organic to avoid any preservatives.

Provided by Savita

Categories Soup

Time 35m

Number Of Ingredients 10

Ingredients

1/2 Cup Barley
1/2 Bunch Kale, small chopped
Salt and Black Pepper, adjust per taste
2 tbsp Lemon, Juice and zest of 1 lemon
2 tbsp Parsley, fresh leaves, small chopped
1 Cup Mix Vegetables, frozen or fresh chopped carrot, beans, celery
1 tbsp Olive Oil
1 inch Ginger, small chopped
1 Garlic, clove, crushed
6 Cup Vegetable Stock, preferable homemade

Steps:

Heat oil in a deep heavy bottom pan. Add veggies with garlic and ginger and saute until veggies are soft. (3-4 minutes)
Add 5 cups of vegetable stock, herbs, and barley. Bring to boil and simmer for 15-20 minutes or until barley is tender.
Now add salt (taste the soup base before adding salt since if using canned stock, it will already have salt in it). Add chopped kale leaves (discard stems), lemon zest and simmer on low heat for about 5 minutes. Finish with fresh chopped parsley leaves and more lemon juice. Serve and enjoy!

KALE BARLEY SOUP

Kale Barley Soup image

This flavorful Kale Barley Soup Recipe only takes a total of 30 minutes before you can dive in.

Provided by Clean Eating

Categories Soup

Time 30m

Yield 10 cups

Number Of Ingredients 11

Ingredients

1 tbsp olive oil
1 yellow onion, chopped
4 carrots, peeled, halved lengthwise and sliced into half-moons
2 cloves garlic, minced
1 plum tomato, chopped
2 cups cooked barley
1 tsp ground cumin (TRY: Simply Organic Ground Cumin)
1/4 tsp ground turmeric (TRY: Simply Organic Ground Turmeric)
1/4 tsp sea salt
1/2 tsp fresh ground black pepper (TRY: Simply Organic Ground Black Pepper)
1 bunch kale, tough stems removed and leaves chopped (about 6 cups)

Steps:

In a large stockpot, heat oil on medium. Add onion and sauté, stirring occasionally, for about 3 minutes, until translucent. Add carrots and sauté until soft, about 5 minutes. Add garlic, tomato, barley, cumin, turmeric, salt and pepper; stir to combine. Reduce heat to medium-low. Add 4 cups water, cover and simmer for 10 minutes. Add kale and simmer until kale turns bright green, about 5 minutes.

Nutrition Facts : Calories 110 calories

BEAN SOUP WITH KALE

Bean Soup With Kale image

Each serving supplies 7mg of lutein, a healthy dose for the day.

Provided by Ben S.

Categories Soups, Stews and Chili Recipes Soup Recipes Beans and Peas

Yield 8

Number Of Ingredients 10

Ingredients

1 tablespoon olive oil or canola oil
8 large garlic cloves, crushed or minced
1 medium yellow onion, chopped
4 cups chopped raw kale
4 cups low-fat, low-sodium chicken or vegetable broth
2 (15 ounce) cans white beans, such as cannellini or navy, undrained
4 plum tomatoes, chopped
2 teaspoons dried Italian herb seasoning
Salt and pepper to taste
1 cup chopped parsley

Steps:

In a large pot, heat olive oil. Add garlic and onion; saute until soft. Add kale and saute, stirring, until wilted. Add 3 cups of broth, 2 cups of beans, and all of the tomato, herbs, salt and pepper. Simmer 5 minutes. In a blender or food processor, mix the remaining beans and broth until smooth. Stir into soup to thicken. Simmer 15 minutes. Ladle into bowls; sprinkle with chopped parsley.

Nutrition Facts : Calories 182.3 calories, Carbohydrate 31 g, Fat 2.5 g, Fiber 7.3 g, Protein 11 g, SaturatedFat 0.4 g, Sodium 220.4 mg, Sugar 1.8 g

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