Ingredients
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4 teaspoons extra-virgin olive oil
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1 large onion, chopped
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1 medium fennel bulb, cored and chopped
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5 cloves garlic, minced
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1 teaspoon dried basil
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1 (15 ounce) can cannellini or other white beans, rinsed
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1 14-ounce can fire-roasted diced tomatoes
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6 cups low-sodium vegetable broth
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¾ cup quick-cooking barley
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1 (5 ounce) package baby spinach (6 cups)
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¼ cup grated Parmesan cheese
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¼ teaspoon ground pepper
Directions
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Heat oil in a Dutch oven over medium-high heat. Add onion, fennel, garlic, and basil; cook, stirring frequently, until tender and just beginning to brown, 6 to 8 minutes.
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Mash 1/2 cup of the beans. Stir the mashed and whole beans, tomatoes, broth and barley into the pot. Bring to a boil over high heat. Reduce heat to medium and simmer, stirring occasionally, until the barley is tender, about 15 minutes. Stir in spinach and cook until wilted, about 1 minute. Remove from the heat and stir in cheese and pepper.
Tips
To make ahead: Refrigerate for up to 3 days or freeze for up to 6 months.
Nutrition Facts (per serving)
333 | Calories |
8g | Fat |
55g | Carbs |
13g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Serving Size 2 1/2 cups | |
Calories 333 | |
% Daily Value * | |
Total Carbohydrate 55g | 20% |
Dietary Fiber 12g | 43% |
Total Sugars 11g | |
Protein 13g | 27% |
Total Fat 8g | 10% |
Saturated Fat 2g | 8% |
Cholesterol 4mg | 1% |
Vitamin A 1920IU | 38% |
Vitamin C 37mg | 41% |
Folate 24mcg | 6% |
Sodium 619mg | 27% |
Calcium 183mg | 14% |
Iron 4mg | 19% |
Magnesium 92mg | 22% |
Potassium 832mg | 18% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.