1 Pot Tomato Barley Soup

Hi friends!

Not sure about where you live but it is freezing here…like almost 0 degrees Celsius 😉 and all I want to do in weather like that is cozy up with something warm.  Soups are so delicious and versatile to make and can be adapted to your pantry’s contents, which I love!

I made this for meal prep and it kept me cozy all week long <3 AND it only requires 1 pot, which is such a win win in my books.  The less I have to clean, the better – RIGHT! It’s vegan and can be gluten-free if you don’t use barley and use rice or quinoa instead.

I used black beans that were dry to control how much I made, the cost (dried are much cheaper over time than cans) and I soaked them myself to ensure that they were more absorb-able in my body.   Beans contain phytic acid, which interferes with the absorption of minerals like iron, zinc and calcium so ALWAYS soak your beans if you’re making them from dry (preferably overnight).  If they are canned, I just rinse them but sometimes you have to use what you have around.  If you don’t have or don’t want to use dry beans and decide to use a can, cut the cooking time since the cooking time is longer in my recipe to allow the beans to get cooked through.

I’d love for you to try my recipe 🙂 ! Please tag me on Instagram, Twitter and Facebook @balancingandie so I can see your lovely creation friends!  To never miss a post again, you can subscribe to my blog on your right hand panel.

 

 

 

1 Pot Tomato Barley Soup

Yield: 6 bowls

1 Pot Tomato Barley Soup

Ingredients

    Soup base
  • 1/2 cup chopped onion
  • 2 garlic cloves chopped
  • 10 mini bella mushrooms sliced
  • 1 carrot chopped
  • 2 celery stalks chopped
  • 3 roma tomatoes
  • 1-796 ml can diced tomatoes
  • 6 cups broth or water
  • 3/4 cup dry black beans or 1 1/2 cup cooked black beans (or 1 can)
  • 1 cup corn (frozen or canned)
    Spices (all optional depending on preference)
  • 4 cloves
  • 2 bay leaves
  • 1 cinnamon stick
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp dried thyme
  • 1 tsp salt
  • 1/2 tsp black pepper
  • pinch of chilli flakes
  • 1/2 tsp whole cumin seeds
    Grain
  • 1/3 cup dried pot barley (sub quinoa, rice etc.)
    Garnish
  • cilantro or herb of choice

Instructions

  1. If using canned beans, skip this step. If using dry beans, soak them in enough water to cover them overnight and drain the next day.
  2. In a large pot, saute onion until translucent, add mushrooms until cooked down, add carrots, celery and tomato while stirring for 5 minutes.
  3. Add all the remaining soup ingredients and spices (minus the barley and garnish) and bring to a boil.
  4. Once boiling, reduce heat to low and cover pot for 1.5 to 2 hours until the black beans are cooked (remove one and try to squish it). If using canned beans that are already cooked, you can add them in and reduce this time to 1 hour.
  5. Add barley in the last 30 minutes of cooking. Garnish with herbs of choice.
  6. Enjoy hot and refrigerate any excess.

Notes

If possible, I'd recommend using dry beans as instructed. They are cheaper and better absorbed when soaked and cooked compared to most canned varieties.

http://balancingandie.com/1pottomatobarleysoup/

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