Mixed whole Grain & Beans Medley Soup [Bulkbites.com]

• Servings: 2
• Time: 60 minutes

Mixed whole grain and beans medley soup is a kind of recipe that provides complete nutrition in one bowl. The soup is thick in texture and has lots of fiber and nutrients. A good mix of whole grain and beans are used in this soup for complete nutrition. Whole grains provide fiber, which is crucial for a healthy heart and lowers the cholesterol level of the blood.

Nutrition

• calories: 481
• protein: 16
• carbs: 98
• fat: 4
• saturated fat: 0.71
• polyunsaturated fat: 1.73
• monounsaturated fat: 1.03
• cholesterol: 0
• sodium: 305
• potassium: 1031
• dietary fiber: 16.06
• sugars: 5.38
• vitamin a: 389
• vitamin c: 24
• calcium: 136
• iron: 6
• magnesium: 0
• complex carbs: 76.56
• other fats: 0.53

Ingredients

• 50 gram Quinoa, uncooked
• 50 gram Rice, brown, long-grain, raw
• 50 gram Barley, pearled, raw
• 50 gram Beans, white, mature seeds, canned
• 50 gram Beans, black turtle, mature seeds, canned
• 50 gram Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water
• 1 tbsp chopped Onions, raw
• 1 large Carrots, raw
• 1 stalk, medium Celery, raw
• 1 cup, chopped or sliced Tomatoes, red, ripe, raw, year round average
• 1 tbsp chopped Garlic
• 1 sprigs Parsley, fresh
• 1 tbsp Spices, curry powder
• 1 dash Salt, table
• 1 tsp, ground Spices, pepper, black
• 1 tsp Spices, chili powder
• 1 tsp Vinegar, red wine
• 2 1 cup Water
• 1 tbsp, crumbled Spices, bay leaf

Instructions

• Rinse and soak the whole grains and beans in water for one hour.
• In a large stock pot add onions, carrots, celery, red pepper and minced garlic with about 2/3 cups of water.
• Cook on medium high heat for approximately 3 minutes.
• Drain the whole grains and beans and add to the soup.
• Add remaining water, bay leaf, curry powder, red wine vinegar, parsley, salt & pepper. Stir to mix all the ingredients.
• Bring the soup to a boil and turn down the heat to low.
• Cover and cook the soup for approximately 1 to 1 ½ hours while stirring occasionally.
• Add more water if soup is too thick. Serve hot in soup bowls.