Heart Healthy Recipe: Delicious Fat Free Barley Soup

Barley soup is famous for being a soup fed to those who are sick.  Even Prophet Mohammad, peace be upon him, instructed his followers to eat barley soup when sick.  In fact it is also recorded that barley and Swiss chard soup is the best medicine for anyone.  You may have
seen many barley soups on the web and in cookbooks, but this soup is not like any you have seen.  It is so delicious that you will wonder why I did not think of this before.

Recently I learned that barley is best cracked to receive the full nutrition opposed to the whole grain that will go quickly go through your system. So before you begin to cook the barley, place the whole grain in a coffee grinder and grind slightly to open all the hulls.

Another main part of this very wonderful soup is pinto beans.  It is best to prepare this ahead of time and freeze individual packages in the freezer for later use.  You will be smashing the beans into a potato like consistency which can also be used for tostadas or Mexican taco salads later.  Pinto beans are full of protein and very delicious.

Pinto Beans

  • 4 cups of dry beans
  • 1 onion, chopped
  • 2 teaspoon salt
  • 1 teaspoon black pepper
  • Baking soda

  1. Place the beans in a large bowl and cover with water, double the size of the beans.  Add in one tablespoon of baking soda.  
  2. Let the beans soak overnight for at least 24 hours.  The next day drain the water off and rinse the beans thoroughly.
  3. Place in a pressure cooker and cover with water by 3 inches.  Add in the chopped onion and seasoning.
  4. Cook for 20 minutes. Remove from the stove and once the steam has evaporated, remove the lid.
  5. Drain all the liquid off of the beans and place the beans in a food processor.  Pulse slowly until the beans are a mashed potato-like consistency.
  6. Place 1 cup of mashed beans in each plastic bag and freeze for later use.

Barley Soup

  • 3/4 cup chopped barley
  • 1 cup of mashed pinto beans
  • 1 small potato,diced
  • 1/2 cup shredded carrots
  • 1 small onion, diced
  • Salt and pepper to taste
  • 1 small handful of parsley, chopped

  1. Cook the barley in 3/4 liter of water with 1/2 teaspoon salt.  Cook the barley until the water is reduced several inches.  Remove from the stove.
  2. In a medium size pan place the potato, onion and the broth of the barley soup (use a strainer and only the broth is used).  Bring to boil and cook until the potato is cooked and soft. 
  3. Add in the carrots, seasoning and the mashed pinto beans.  Stir well and cook the soup until the carrots are slightly soft, but still crisp.  Add in the chopped parsley and cook an additional one minute.
  4. Serve in soup bowls and enjoy.