This bean and barley soup is filling, high in fiber, and low Vitamin A as written. You can use your Instant Pot or cook it on the stove-top. This soup is also vegan if you fast from meat during certain times of the year, such as Lent.
I make this soup a lot, even as a whole foods soup for the holidays! It’s not only low Vitamin A, it works well for our daughter Naomi when she is fasting from meat, which she does often throughout the year. The rest of us put our main dish meat right in the soup, whether it’s beef or chicken. So this soup is quite versatile and it’s delicious with sourdough toast, too!
Table Of Contents
Why I Love This Recipe
Barley is a rich source of fiber, molybdenum, and selenium. However, it has anti-nutrients, just like other grains and seeds do, so it should be soaked overnight. It has both soluble and insoluble fiber, primarily insoluble. So depending on your digestive system, you may or may not do well with this (read more here) or might need to dial in the right amount.
Navy beans are a low glycemic index bean and contain both soluble and insoluble fiber.
Between the barley and the beans, I’d consider this a high fiber soup. Which is helpful for detox, but it’s easy to eat too much if you are sensitive to too much fiber (constipation). So again, try to find the right amount that your tummy is happy.
Supplies Needed
- Pressure cooker — I use the 8 quart Instant Pot. Scale down for smaller pressure cookers. You can also use a large cooking pot instead (follow the stove-top instructions below).
Ingredients Needed
- Hulled barley — Choose organic if possible. Pearl barley has been polished to remove some or all of the bran, in addition to the hull. Hulled barley has the hull removed only.
- Navy beans — Dry, not canned. Choose organic if possible.
- Veggies — Choose organic if possible. In the recipe below, I call for frozen green beans, onion, garlic, celery, and ginger root. Use white onion and omit garlic for low Vitamin A.
- Sea salt — And any other spices you’d like.
- Broth — Or water. Here’s how to make your own delicious broth at home!
Bean and Barley Soup
Follow the Instant Pot instructions below, or read further for the stove-top directions!
- Put barley and beans in Instant Pot insert pot (or a bowl, as pictured) and add water. Let soak overnight.
- In the morning, drain and rinse and put back in pot.
- Add veggies.
- Add water or broth to fill.
- Put on lid, then cook on high pressure.
- Quick release pressure. Check for doneness of barley and beans. The barley should be split open and softened.
- Add green beans. Cover and cook on high pressure.
- Quick release pressure. Check green beans for doneness.
- Adjust salt and other seasonings to taste. Remove ginger pieces.
- Serve and enjoy!
Note: When you finish making it, it might seem watery. It really thickens up overnight and/or when chilled.
Instant Pot Barley Bean Soup
This bean and barley soup is filling, high in fiber, and low Vitamin A as written. You can use your Instant Pot or cook it on the stove-top. This soup is also vegan if you fast from meat during certain times of the year, such as Lent.
Ingredients
-
1-1/2
cups
hulled barley -
2/3
cup
navy beans
dry -
pure water
for soaking -
1
onion
diced (use white onion for low Vitamin A) -
3
cloves
garlic
minced or finely diced (optional) -
6
stalks
celery
diced -
1
inch
fresh ginger root
cut up in pieces -
1
tablespoon
sea salt
plus additional 2 teaspoons or more (to taste) -
16
cups
chicken broth
or veggie broth, or water -
12 to 16
ounces
green beans
frozen -
other seasonings
as desired, such as organic pepper or other organic herbs or spices
Instructions
-
Put barley and beans in Instant Pot insert pot and add water to 5 quart line. Let soak overnight.
-
Drain and rinse and put back in pot.
-
Add onion, garlic, celery, and salt.
-
Add water or broth to fill to 5-quart line (or max fill line).
-
Put on lid, then cook on high pressure for 22 minutes.
-
Quick release pressure.
-
Check for done-ness of barley and beans. The barley should be split open and softened.
-
Add green beans.
-
Cover and cook on high pressure for 3 to 4 minutes.
-
Quick release pressure.
-
Check green beans for done-ness.
-
Adjust salt and other seasonings to taste.
-
Remove ginger pieces.
-
Serve and enjoy. Freezes well.
Recipe Notes
Stovetop Instructions:
- In a 6 quart (or larger) soup pot, soften onion, garlic, and celery in 2 tablespoons of avocado oil.
- Add salt, ginger, soaked barley and beans and water or broth.
- Simmer for 1 to 1-1/2 hours, until barley is split open and softened, and beans are cooked as well.
- Add frozen green beans and let simmer for 7 to 8 minutes, until cooked.
- Taste and adjust seasonings.
Other Tips:
- When I make this for us, to work around our special diets (low Vitamin A and others), I leave out the garlic and I don’t use pepper.
- When you finish making the soup, it might seem watery. It really thickens up overnight and/or when chilled.
- Makes 4 to 5 quarts. I’m using an 8-quart Instant Pot. Scale down for smaller pots.
Calories from Fat 9
