Bean & Barley Soup, healthy no carb meals.

Makes: 4 servings, 2 1/2 cups each

Active Time: 30 minutes Total Time: 45 minutes

INGREDIENTS

• 4 teaspoons extra-virgin olive oil
• 1 large onion, chopped
• 1 medium fennel bulb, cored and chopped
• 5 cloves garlic, minced
• 1 teaspoon dried basil
• 1 15-ounce can cannellini or other white beans, rinsed
• 1 14-ounce can fire-roasted diced tomatoes
• 6 cups low-sodium vegetable broth
• 3/4 cup quick-cooking barley
• 1 5-ounce package baby spinach (6 cups)
• 1/4 cup grated Parmesan cheese
• 1/4 teaspoon ground pepper

PREPARATION

1. Heat oil in a Dutch oven over medium-high heat. Add onion, fennel, garlic, and basil; cook, stirring frequently, until tender and just beginning to brown, 6 to 8 minutes.
2. Mash 1/2 cup of the beans. Stir the mashed and whole beans, tomatoes, broth and barley into the pot. Bring to a boil over high heat. Reduce heat to medium and simmer, stirring occasionally, until the barley is tender, about 15 minutes. Stir in spinach and cook until wilted, about 1 minute. Remove from the heat and stir in cheese and pepper.

TIPS & NOTES

• Make Ahead Tip: Refrigerate for up to 3 days or freeze for up to 6 months.

NUTRITION

Per serving: 323 calories; 7 g fat (2 g sat, 4 g mono); 4 mg cholesterol; 55 g carbohydrates; 0 g added sugars;13 g protein; 13 g fiber; 767 mg sodium; 795 mg potassium. Nutrition Bonus: 2 starch, 3 vegetable, 1 fat, 1 lean meat.Carbohydrate Servings: 3. Exchanges: 2 starch, 3 vegetable, 1 fat, 1 lean meat.

http://www.eatingwell.com/recipes/bean_barley_soup.html