Just like so many, Hubby and I picked up a few pounds this fall and through the holiday season even though I try really hard to make cooking healthy a ritual in our home. But, every once in awhile, you just have to splurge. The problem is that we both dropped off of our exercise routines. Not good. So I’ve been working diligently to get back into the habits of healthy eating, exercise and a good night’s rest. This Chicken, Barley and Vegetable Soup is just one of the dishes we’ve thoroughly enjoyed on our way back to our weight and exercise goals.
But you don’t have to be dieting to enjoy it. It’s full of nutrition, fiber, protein and it’s relatively low fat, especially saturated fat. While I am not a dietician, this soup is going to come in somewhere around 200 calories per cup, and two cups makes a hearty, filling meal. Even better, it’s chock full of flavor. You won’t go wrong whipping up a batch for your family or friends. Trust me.
I used leftover roasted chicken, but you could certainly use turkey instead if you prefer. Barley, which contains the highest source of beta-flucans among the grains, is highly recommended as a cholesterol reducer. We all know the health benefits of legumes such as the black beans (you can subsitute garbanzos) and edamame are packed with nutrients such as potassium, magnesium, folate, copper, iron and zinc. (And since I am one of those strange people who doesn’t retain potassium, I’m always looking for natural sources to replenish that.)
- 1 1/2 cups diced onions*
- 1 1/2 cups diced carrots*
- 1 1/2 cups diced celery*
- 2 Tablespoons garlic-infused olive oil
- 1 1/2 cups diced portabello mushrooms, optional
- 2 Tablespoons minced fresh garlic
- 3 32-ounce boxes low-sodium chicken broth
- 1 tub Knorr Homestyle Chicken Stock
- 5-6 springs fresh thyme
- 2-3 dried bay leaves
- 1 cup each frozen: kernel corn, green beans, shelled edamame (or mixed frozen vegetables)
- 2 cups cubed butternut squash
- 1 cup barley
- 3 cups cubed, cooked chicken
- 1 can black beans, rinsed and drained (garbanzos can be substituted)
- 4 - 5 cups chopped kale, stems discarded
- Salt and freshly cracked pepper to taste
- Shaved Parmesan
- In a large soup pot, saute onions, carrots and celery in the 2 Tablespoons of olive oil until softened and just beginning to color.
- Add in the diced mushrooms and minced garlic and saute for 1 minute.
- Add in broth and tub of chicken stock; stir over medium heat until the chicken stock is dissolved.
- Add in the thyme and bay leaves; simmer for 10 minutes; add in frozen vegetables and simmer for an additional 10 - 15 minutes.
- Add the butternut squash and barley and cook until tender, about 10 minutes.
- Stir in the chicken, black beans and kale and cook, covered, 6-8 minutes.
- Season to taste and garnish with Parmesan, if desired.
- *I keep bags of this mixture in my freezer all of the time. I flash freeze it in a single layer before it is bagged which makes it easy to dip out just what I need.
I love barley soups!
Thanks for sharing this one! Got some chicken about a month ago and cannot wait to try it out on this! 🙂
This is a really good soup — and fairly healthy as well. Hope you enjoy it:)