Bean and Barley Soup
Did you know that barley and oats contain significant amounts of a soluble fiber called beta-glucan that can help lower cholesterol? And when you combine barley with beans and vegetables you have an easy one pot meal? Sounds like a plan to me.
This Bean and Barley Soup is a staple in our house. It is cheap, easy to make, and freezes well. Leftovers are perfect for lunches or a quick weeknight dinner that just needs to be reheated.
To my pleasant surprise, this is one of the favorite (and healthiest) recipes enjoyed by our FUEL participants. Students also raved about it at our Study Day Recharge during final exams.
Recipe:
You can vary the ingredients up a bit. In my opinion, mushrooms are essential for depth of flavor. I often keep quick cooking barley (e.g., Quaker, $2/ box), low sodium broth, canned beans, canned tomatoes, and frozen vegetables on hand:
Trader Joe’s also sells 10 minute parboiled barley for less than $2 per bag.
Freeze it in large containers to serve family style or smaller containers to pack for lunch during the week. When you are ready to serve it, just move it from the freezer to the refrigerator in the morning. When you come home for dinner, transfer it to a pot and simmer it to heat it back up.
