Bean And Barley Soup Just Over 200 Calories

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I really like the way mashing some of the beans gives the soup a thicker texture. This freezes very well, just leave out the cheese.let it thaw in the fridge, then microwave to heat. Add a cheese and herb corn muffin #22536, for a wonderful under 400 calorie lunch.

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Steps

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In a large soup pot , bring broth through rosemary to a boil , reduce heat and simmer for 15 minutes.

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Drain stock through a sieve and discard solids.

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Measure 1 cup of beans and mash with a fork.

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Heat oil in pan to medium , cook onion celery and carrot for 4 minutes.

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Add stock , tomatoes , beans , and barley.

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Bring to boil , reduce heat simmer 15 minutes.

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Taste and season with salt and pepper if desired.

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Cook an additional 5 minutes or until barley is tender.

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Sprinkle with cheese.

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Serving is 1 cup of soup and 1 tablespoon cheese.

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Ingredients

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fat-free low-sodium chicken broth, crushed red pepper flakes, garlic cloves, rosemary, red kidney beans, olive oil, onion, carrot, celery, diced tomatoes, quick-cooking barley, ground pepper, parmesan cheese