Characteristics

This is a fresh and unique combination of lightly sweet and tangy flavors that come together as a hardy soup. It is not based on any stock, and is therefore naturally low in sodium. It provides a variety of vitamins and minerals, complex carbohydrates, lots of protein and fiber, and is very low in fat.

TYPE: Soup
PREP TIME: about 1 hour, plus soaking overnight SERVINGS: Makes 6 - 8 servings

  • Whole, real food ingredients
  • 100% Plant-based / Vegan
  • Wheat-free
  • Sugar-free
  • Peanut-free
  • Nut-free
  • Soy-free
  • Oil-free
  • Corn-free

Goodies Needed*

INGREDIENTS:

TOOLS:

Preparation Steps

  1. Soak the beans and barley overnight in plenty of water in a large pot (about 5QT). The next day, when ready to cook them, drain the old water, rinse well, and fill with fresh water for cooking.
  2. Bring the beans and barley to a boil in the large pot and simmer for about 45 -60 minutes.
  3. Wash the celery and remove some of the strings with a knife. Slice each stalk into smaller pieces and place the celery into the medium pot.
  4. Peel the onion, cut into quarters, and place into the medium pot with the celery.
  5. Wash the apples, cut to remove the cores, and chop into smaller pieces. Place the apples into the medium pot with the other vegetables.
  6. Add enough water to the medium pot to cover the chopped up ingredients and begin to heat on high heat. Once they come to a boil, reduce the heat and simmer for about 10-15 minutes.
  7. Once the contents of the medium pot at softened to your liking, remove from the heat and transfer the ingredients carefully along with the water to your Vitamix high-powered blender.
  8. Add in all of the spices and salt, and blend on high speed until a creamy puree forms. Set aside.
  9. Once your beans and barley have finished cooking, remove from the heat and drain all of the cooking water from them.
  10. Pour the blended mixture into your large pot over the beans and barley. Stir well and add more water to create the soup consistency of your preference.
  11. Wash the lemon, roll on a hard surface, cut in half and with the help of your lemon reamer, squeeze out the contents of the juice into a small bowl. Ensure that no seeds are present and then pour the juice into the soup and stir well.
  12. Taste the soup to see if it is to your liking, adding in more salt or spices to your liking.
  13. Serve your desired portion and store the rest in the fridge for up to 3 days.

Tip

  • For a light, summer version of this soup, omit the beans and barley, and just make the fruit-vegetable puree, which can be consumed in a warm or chilled form.

Meal Nutritional Benefits

Barley

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially most B vitamins, including folate
  • provides minerals, especially selenium, manganese, iron, phosphorus, zinc, and copper
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Kidney Beans

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, manganese, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support proper digestive health and bone health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Apple

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, including vitamin A, C, E, K, and some B vitamins
  • provides minerals, including potassium, phosphorus, magnesium, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports digestive system and immune system health
  • supports healthy blood sugar, blood pressure, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Onions

  • provide anti-inflammatory, antibacterial, and antiviral properties
  • provide lots of phytonutrients and antioxidants
  • provide vitamins, especially vitamin C and some B vitamins, including biotin and folate
  • provide minerals, especially copper, manganese, and phosphorus
  • support optimal health, weight, healing, and prevention
  • support immune health and iron metabolism
  • protect against cancer, cardiovascular disease, and diabetes
  • support healthy blood pressure, blood sugar, and cholesterol levels

Celery

  • low source of carbohydrates and protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, including vitamin A, C, K, folate, and choline
  • provides minerals, including potassium, calcium, and molybdenum
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, infections, and other diseases
  • helps to regulate proper fluid balance

Lemons

  • provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
  • provide lots of phytonutrients and antioxidants
  • provide some vitamins and minerals, most specifically vitamin C
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, cholesterol levels, and liver function
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

Ginger

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, specifically vitamin C, choline, and folate
  • provides minerals, especially potassium, magnesium, phosphorus, and calcium
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps with nausea, vomiting, bloating, and gas
  • supports immune health and protects against infections
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Cinnamon

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and antimicrobial properties
  • provides vitamins, including vitamin A, K, and some B vitamins
  • provides minerals, especially calcium, potassium, and iron
  • supports optimal health, weight, healing, and prevention
  • supports optimal digestion and immune protection
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

(*) Include affiliate links to Amazon. As an Amazon Associate, I earn a small percentage from qualifying purchases and it does not cost you anything extra.