Winter-warming bean and barley soup recipe

A hot bean soup for a cold winter's day is pretty much all you could ask for. And this one is chock full of heart-healthy nutrients, so you can feed your body and soul at the same time.

A soothing soup is one of the most nourishing and practical meals possible. And a chunky soup such as this one that focuses on low-GL (glycemic load) carbohydrates, including barley, beans, carrots and spinach, provides maximum satisfaction for just a few calories.

Preparation time: 30 minutes
Cooking time: 40 minutes
Serves: 8

• 1.75 L (7 c.) reduced-sodium chicken broth or vegetable broth
• 6 garlic cloves, peeled and crushed
• 2 sprigs fresh rosemary (10 cm or 4 1/2 in. long)
• 1 ml (1/4 tsp.) crushed red pepper
• 1 can (398 ml or about 14 oz.) dark red kidney beans, drained and rinsed
• 10 ml (2 tsp.) olive oil
• 150 g (1 c.) chopped onion (1 medium)
• 150 g (1 c.) diced peeled carrots (3 to 4 medium)
• 40 g (1/4 c.) diced celery (1 stalk)
• 1 can (398 ml or about 14 oz.) diced tomatoes
• 200 g (1 c.) quick-cooking barley
• 2.5 l (10 c.) baby spinach, washed
• Freshly ground black pepper to taste
• 50 g (1/2 c.) grated Parmesan cheese

1. Bring the broth to a boil in a large pot. Add the garlic, rosemary and crushed red pepper. Partially cover the pot and simmer over medium-low heat for 15 minutes to intensify flavour. Strain the broth through a sieve into a large bowl. Discard the solids.
2. Mash half of the kidney beans in a small bowl with a fork. Set the whole and mashed beans aside. Heat the oil in a soup pot over medium heat. Add the onion, carrots and celery. Cook, stirring often, until softened, three to four minutes. Pour in the infused broth. Add the tomatoes, barley and reserved mashed and whole beans. Bring to a simmer, stirring occasionally. Reduce heat to medium-low, cover and cook at a lively simmer until the barley is almost tender, about 15 minutes.
3. Stir in the spinach. Cover and cook until the spinach has wilted and the barley is tender, three to five minutes. Season with ground pepper. Top each serving with a soup spoonful of Parmesan cheese. One serving is 300 ml (1 1/3 c.).

If covered, the soup will keep for up to two days in the refrigerator.

Nutritional information
Per serving you'll get 197 calories; 12 g protein; 30 g carbohydrates; 7 g fibre; 4 g total fat; 1g saturated fat, 4 mg cholesterol and 757 mg sodium.