Tomato & Kale Soup with Barley

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This bright, light soup is a departure from classic, heartier barley soups. While the barley cooks and the sun-dried tomatoes soak, you have time to prepare all of the rest of the ingredients. Although the garnish of feta cheese is optional, we highly recommend it —tomatoes and feta are a perfect pair.

 Serves 4 to 6 

 

 

 

Tomato Kale Soup with Barley
Recipe type: Soup
Prep time: 
Cook time: 
Total time: 
Serves: 8 cups
 
Ingredients
  • ⅓ cup pearled barley
  • 1 bay leaf
  • 5 cups water
  • 7 sun-dried tomatoes, not packed in oil
  • ½ cup hot water
  • 1 tablespoon canola or other vegetable oil
  • 1 cup chopped onions
  • 2 garlic cloves, minced or pressed
  • 3 cups un-drained canned tomatoes, chopped (28-ounce can)
  • 2 teaspoons minced fresh dill (1 teaspoon dried)
  • pinch of cayenne
  • 1 teaspoon salt
  • 2 cups loosely packed rinsed, stemmed, and chopped kale
  • ground black pepper to taste
  • fresh dill sprigs
  • crumbled feta cheese (optional)
Instructions
  1. Combine the barley, bay leaf, and water in a nonreactive soup pot.
  2. Cover and bring to a boil; then lower the heat and simmer for about 25 minutes, until the barley is tender.
  3. Meanwhile, place the sundried tomatoes in a small heatproof bowl, cover with the hot water, and let stand until softened, about 20 minutes.
  4. While the sun-dried tomatoes soak, warm the oil in a small skillet.
  5. Add the onions and garlic and sauté for about 10 minutes, until the onions are translucent. Remove from the heat.
  6. When the barley is cooked, remove the bay leaf and stir in the sautéed onions and garlic, canned tomatoes, dill, cayenne, and salt.
  7. Drain the sun-dried tomatoes, reserving the soaking liquid.
  8. Dice and add them with their soaking liquid to the soup pot.
  9. Cover and bring to a boil.
  10. Add the kale, reduce the heat, and simmer for 3 to 5 minutes.
  11. Season to taste with pepper.
  12. Garnish each bowl with a fresh dill sprig and top with crumbled feta cheese, if you wish.
Notes
Nutrition:
PER 11-OUNCE SERVING: 150 CALORIES. 5.5 G PROTEIN, 3.4 G FAT, 27.6 G CARBOHYDRATES. 0.7 G SATURATED FATTY ACIDS, 0 MG CHOLESTEROL, 914 MG SODIUM, 4.8 G TOTAL DIETARY FIBER