Hearty Lima Bean and Barley Chowder

Bean and Barley Soup. Becauseitsgoodforyou.com

Several months back I watched the documentary Forks Over Knives and I immediately had to buy the cookbook.  For those of you who are not familiar with Forks Over Knives, it’s a documentary that shares success stories of individuals with major health issues (heart disease, diabetes, high cholesterol) who have seen their illnesses literally reverse by becoming vegan and eating only whole or plant-based foods.  Personally, I’ve recently become more of a believer in the “eat right for your blood type” ideology (more about that concept in a future post), but that doesn’t mean it’s not a great documentary with some amazing stories shared by people who have integrated healthy eating into their lifestyle and seen incredibly positive results.  Also, studies show that Americans typically eat way more meat and dairy than we should be eating, so incorporating more whole foods and veggies into a diet is never a bad thing.  Another pro is that the recipes taste good. I’ve tried a handful of Forks Over Knives recipes and I must admit, I’ve thoroughly enjoyed all of them.  The only negative aspect of the book are the lack of food photos, so I figured I’d share a couple of my own.  I made this soup last week when we had a whole two days of rain and I felt like eating something warm and hearty.  Now we’re back to 90 degree heat and I’m back to eating salads.  California weather is always a surprise.

Bean and Barley Soup. Becauseitsgoodforyou.com

*Note: This recipe makes A LOT of soup. Unless you are making it for a dinner party, or plan on eating it for 3 days in a row (like I had to), I would recommend cutting the recipe in half. 

WHAT YOU NEED:

• 8 cups water or vegetable stock ( I used 4c water, 4c stock)
• 1 cup dry baby lima beans
• 1 cup chopped white or red onion (I used white)
• 1 cup chopped carrot
• 1 celery stock, finely chopped
• 1/2 cup pearl barley
• 1 tbsp crushed garlic
• 1 teaspoon thyme (or another herb. I used parsley)
• Salt and pepper to taste

BEFORE: Soak lima beans in water overnight then drain.

PREPARATION:

1.  Place water and lima beans in a large pot and bring to a boil.

2.  Add onion, carrot, celery, pearl barley, crushed garlic, and thyme.

3.  Bring back to a boil.

4. Reduce heat, cover, and let simmer for about 2 hours, or until the broth is creamy and
the barley and beans are tender.

6. Season lightly with salt and pepper.

OPTION: The next day I decided to sauté some mushrooms, garlic, and kale before adding the soup to reheat.  I topped it with a little Sriracha and the juice from a couple lemon wedges – It tasted even more delicious than the first time!

WHY IT’S GOOD FOR YOU:

Barley may be used to help in the prevention and management of diabetes by slowing glucose absorption.  It is a great source of dietary fiber. Barley also contains phytochemicals which may reduce the risk of cancer and other diseases, as well as antioxidants, iron, magnesium, zinc, and other vital nutrients.

Lima beans are also a high-fiber food. They’re considered to be heart-healthy because they are low in fat and contain no cholesterol. Lima beans are a good source of protein and aid in digestion.

Enjoy!

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