This is a delicious and unique combination of fresh flavors in a hardy soup that is bound to satisfy appetites. It is not based on any stock, and is therefore naturally low in sodium. It provides a variety of micronutrients, complex carbohydrates, complete protein and is ultra low in fat. It is high in fiber and naturally low in calories.
PREP TIME: < 60 mins
SERVINGS: Makes 6 - 8 servings
- Refined sugar-free
- 3 Large Golden Delicious Apples (organic)
- 1 Full Bunch of Celery (organic)
- 1 Sweet Onion (organic)
- White Kidney Beans (Cannellini Beans) (organic)
- Barley (Organic)
- Juice of 1/2 - 1 fresh Lemon (organic)
- 1/2 tsp Ground Cardamom (organic) OR Ground Ginger (organic)
- 1/2 tsp Ground Cinnamon (organic)
- 1/2 tsp Sea Salt or Himalayan Salt (unrefined)
- Soak beans overnight in plenty of water. The next day, when ready to cook, drain, rinse and fill with fresh water for cooking. Bring the beans to a boil and simmer for about 45 minutes. Soak 1 - 2 cups of beans - some may end up being leftovers.
- After starting cooking of the beans, measure out 1 - 2 cups of barley, rinse and place in a pot with double the amount of water to barley. Cook according to package directions - usually around 40 minutes.
- In a large (5 quart) pot, place about 1 liter of water and start to boil it on high heat.
- Wash the celery and remove some of the strings with a knife if you won’t be using a high powered blender. Cut in smaller pieces and place into the pot of heating water. Once you have placed your celery in, reduce the heat to simmer and cover with a lid.
- Peel the onion, cut in quarters and place into the simmering pot.
- Simmer the vegetables for about 15 minutes.
- While the vegetables are cooking, wash the apples, peel, core and cut them into smaller wedges.
- Place the cut apples into a high power blender with a few tablespoons of water from your pot on the stove with the vegetables. Use enough water to blend the apples into a smooth soupy mixture.
- Pour the apple mixture into a bowl and set aside.
- By this time your vegetables should be slightly softened and ready to be blended. Turn off the stove and place the contents of your pot (celery, onion, water) into your blender. Add in about half a teaspoon of salt, cardamon and cinnamon into the blender as well, and blend the mix until smooth and pureed. You may have to do this in two batches depending on the size of your blender.
- Place the blended vegetables and apples back into the large pot you were using and stir well. Turn your heat back on to simmer.
- Stir in the juice of a 1/2 of a fresh squeezed lemon. Stir the soup well, allow to warm evenly to your liking and taste. At this time adjust the soup to your tastebuds by adding in more lemon juice, salt and/or spices. Also add more water if soup is too thick for personal preferences.
- Place some of the cooked beans and barley into bowls (as per personal serving preferences) and pour the warm/hot soup over them. Stir well and enjoy.
- This soup can also be eaten cold on its own with or without the barley and/or beans, for a light meal in the summer.
Meal Nutritional Benefits
- Excellent source of flavenoids that act as antioxidants
- good source of (in descending order): fiber and vitamin C
- enhances proper cardiovascular health, provides protection against cancers, enhance proper digestion, enhance proper blood sugar, prevent kidney stones and promote overall good health
- for more information, visit the apples detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin K, vitamin C, potassium, folate, fiber, molybdenum, manganese, vitamin B6, calcium, vitamin B1, magnesium, vitamin A, tryptophan, phosphorus, vitamin B2, and iron
- can help lower cholesterol, enhances the immune system, can help lower blood pressure and enhance cardiovascular health
- regulates proper fluid balance and enhances overall good health
- for more information, visit the celery detailed overview from World’s Healthiest Foods
- contain numerous flavonoids
- good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
- helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
- boosts bone health, has anti-bacterial and anti-inflammatory properties
- for more information, visit the onion detailed overview from World’s Healthiest Foods
White Kidney Beans:
- Excellent source of protein and cholesterol lowering fiber
- good source of (in descending order): molybdenum, folate, tryptophan, fiber, manganese, protein, iron, phosphorus, copper, potassium, magnesium, vitamin B1 and vitamin K
- help to regulate blood sugar, lower LDL cholesterol, lower heart attack risk and heart disease, decrease risk of anemia and increase memory and brain function
- enhance intestinal health by keeping you regular and prevent digestive disorders including constipation and IBS
- for more information, visit the kidney beans detailed overview from World’s Healthiest Foods
- good source of (in descending order): fiber, selenium, tryptophan, copper, manganese and phosphorus
- enhances intestinal health by keeping you regular and prevent digestive disorders including constipation and enhances colon health, helping to prevent colon cancer
- helps lower cholesterol, helps keep blood sugar levels low, promotes healthy cardiovascular health and lowers risk of type 2 diabetes
- can help protect against gallstones, breast cancer and other cancers, as well as childhood asthma
- helps promote optimal health
- for more information, visit the barley detailed overview from World’s Healthiest Foods