Pearl Barely with Kale & Navy Bean Soup
Barley and navy beans give this vegetable-based soup added protein and fibre that makes it a hearty and quick meal in a bowl. Serve it with whole grain bread or a warm kale salad on these cool fall nights.
By: Pamela Santaluce
INGREDIENTS:
- 2 cups pearl barley to 6 cups water
- Olive oil
- Salt and pepper
- 2 cloves garlic, chopped
- 2 carrots finely chopped
- 1 whole small white onion chopped
- 3 cups chopped kale
- 2 cups navy beans (canned or jarred)
- 1 to 2 cups of vegetable broth or water
DIRECTIONS:
ONE: Bring 2 cups pearl barley and 1 tbs salt to a boil, lower heat and simmer for 25-30 min.
TWO: In a separate pan drizzle olive oil, adding garlic and onion and sauté over medium heat until slightly brown. Add 2 carrots and kale and drizzle more olive oil. Add salt and pepper to taste.
THREE: Sauté until carrots are softened and kale is cooked. Once barley is fully cooked add kale and carrots and beans to barley.
FOUR: Add vegetable broth if you prefer more liquid. Stir and enjoy!
Pamela Santaluce is a Toronto-based certified personal trainer, holistic nutritionist and healthy eating advocate. She offers holistic nutrition and writes more about health and wellness at EatFitLife.com.