For warming the cockles of your heart, there are family, friends, beloved pets, and great stories. For warming the rest of you, there’s soup! Our Hearty Barley Soup is the perfect antidote to blustery, bone-chilling winter weather. Featuring kale, carrots, celery, tomatoes, onion, and garlic, it’s loaded with nutrients, fiber, and flavor. And let’s not forget about the barley! This powerhouse whole grain will fill you up without sending your blood sugar soaring, and it’s chock full of essential vitamins and minerals. Red pepper, parsley, and a sprinkle of Parmesan give this soup a delightful kick. For lunch or a simple week-night dinner, it will delight your taste buds, nourish you, and warm you from the inside out.
Barley Soup with Kale and Parmesan
Developed by Sara Quessenberry for Cleveland Clinic Wellness
Yield: 4 servings
2 tablespoons extra virgin olive oil
1 yellow onion, chopped
4 medium carrots, cut into small pieces
3 ribs celery, cut into small pieces
3 cloves garlic
14.5-ounce can diced tomatoes
3/4 cup pearl barley
3/4 teaspoon kosher salt
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon freshly ground black pepper
4 cups torn fresh kale leaves
1/4 cup chopped fresh flat-leaf parsley
2 tablespoons grated Parmesan
In a large pot, heat the oil over medium-high heat. Add the onion and cook, covered and stirring occasionally, until softened, 4 to 5 minutes. Add the carrots and celery and cook, covered and stirring occasionally, until tender, 7 to 8 minutes. Add the garlic and cook, stirring, for 1 minute.
Add the tomatoes, barley, salt, red pepper flakes, black pepper, and 6 cups of water. Let come to a boil. Reduce the heat to medium and simmer, partially covered, until the barley is tender, 35 to 40 minutes. Stir in the kale and parsley. Simmer 1 minute until tender. Serve topped with grated Parmesan.
Nutritional facts per serving: 287 calories, 9 g total fat, 2 g saturated fat, 13 g protein, 45 g carbohydrate, 13 g dietary fiber, 10 g sugar, 0 g added sugar, 6 mg cholesterol, 556 mg sodium