Slow-Cooker Bean, Kale & Barley Soup

4.4

(11)

7 Reviews

Beans and kale are packed into each bite of this hearty slow-cooker soup. Barley adds a chewiness to provide texture, while dried mushrooms lend an earthiness and depth. Finishing with acidic lemon juice brightens the flavors.

Laura Kanya

Updated on April 23, 2024

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Tested by

EatingWell Test Kitchen

Active Time:

25 mins

Total Time:

8 hrs 35 mins

Servings:

Nutrition Profile:

Nut-Free Soy-Free Egg-Free

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Ingredients

1 ¼ cups dried bean soup mix (see Note)
½ cup dried shiitake mushrooms
3 cups water
8 cups vegetable broth
1 cup finely chopped yellow onion
1 cup finely chopped carrot
¾ cup finely chopped scrubbed Yukon Gold potato
½ cup pearl barley, rinsed
¼ cup white wine
2 tablespoons chopped fresh garlic
1 tablespoon Italian seasoning
1 tablespoon chopped fresh oregano
1 teaspoon ground pepper
¾ teaspoon crushed red pepper
½ teaspoon salt plus 1/8 teaspoon
1 (4 inch) Parmesan rind
4 cups finely chopped curly kale
½ cup chopped fresh herbs, such as flat-leaf parsley or chives, plus whole parsley leaves for garnish
2 tablespoons lemon juice

Directions

If your dried bean soup mix contains any red kidney beans and cannellini beans, remove them for another use (see Note). Combine the bean soup mix, mushrooms and water in a large bowl; soak for 4 hours or up to 8 hours. Pour through a fine-mesh strainer into a bowl; reserve 2 cups of the soaking water. Set aside the soaked beans. Remove and discard the mushroom stems; finely chop the mushrooms and set aside.
Combine broth, onion, carrot, potato, barley, wine, garlic, Italian seasoning, oregano, pepper, crushed red pepper, salt, Parmesan rind and the reserved 2 cups soaking water, beans and chopped mushrooms in an 8-quart slow cooker. Cover and cook until the beans and potatoes are tender, 4 hours on High or 8 hours on Low.
Stir in kale; cover and cook until the kale is tender, 10 to 15 minutes on High or 20 to 30 minutes on Low. Remove and discard the Parmesan rind. Stir in herbs and lemon juice. Divide the soup among 6 bowls; garnish with parsley leaves, if desired.

Slowcooker Bean Kale and Barley Soup in a ladle — PHOTOGRAPHER: JEN CAUSEY; FOOD STYLIST: AIL RAMEE; PROP STYLIST: CLAIRE SPOLLEN

Equipment

8-quart slow cooker

Note

Look for packages of dried bean soup mix, a combination of different varieties of dried beans, lentils and peas, with other dried beans at your grocery store. Pick out any red kidney beans and cannellini beans before starting this recipe. Dried red kidney beans and cannellini beans contain a toxic level of lectins and need to be boiled for at least 30 minutes to make them safe to consume—most slow cookers don't get that hot. Read more about how to cook red kidney beans and cannellini beans safely in a slow cooker.

Frequently Asked Questions

Is this soup low-carb?

This soup recipe is not low-carb, but the carbs that are in it are super healthy and offer a wealth of nutrients. You'll get more than your daily need for vitamins K and A and a nice boost of vitamin C, iron, folate, calcium, potassium, magnesium and zinc. And while this recipe isn't low-carb, it is high in protein and fiber, two nutrients that will help keep you full longer.
Is this recipe gluten-free?

Because this recipe contains barley, it is not gluten-free. However, you could omit the barley or replace it with a gluten-free grain, such as rice or quinoa. Please note, however, that this recipe has not been tested using other grains. Another option: You could add a cup of cooked rice or quinoa to the soup at the end of the cooking time just long enough to heat it through.
What type of dried bean soup mix should I get?

When shopping for dried bean soup mix, look for a combination of dried beans, lentils and peas, but try to avoid those with red kidney beans and cannellini beans which need to be boiled before adding to a slow cooker. Because most slow cookers do not heat food to more than 212°F, boiling is necessary to eliminate high levels of lectin, which causes temporary gastrointestinal distress. If your dried bean soup mix contains red kidney beans and cannellini beans, pick them out before starting this recipe.
Can I use dried oregano instead of fresh?

Yes, if you don't have fresh oregano, you can use 1 teaspoon of dried oregano instead.
I don't have a Parmesan rind, is there a substitute?

Parmesan rind is the outer layer that forms on the cheese as it ages. Instead of throwing the Parmesan rind away after grating the cheese, save it for soups and stews to infuse them with a rich and savory umami flavor. Although it's completely edible, Parmesan rind is typically discarded after cooking. If you don't have Parmesan rind on hand, feel free to omit it. You can sprinkle a bit of grated Parmesan cheese on the soup before serving (note that this will alter the nutritional profile of the recipe a bit).
Should I soak barley before adding it to soup?

No, you don't need to soak pearl barley beforehand. Pearl barley is barley with its outer hull and bran removed. Pearl barley cooks quicker than hulled barley, which still has its bran. If you have hulled barley, soak it in water overnight before using.

Additional reporting by Carrie Myers and Jan Valdez

Originally appeared: EatingWell.com, December 2022

Nutrition Facts (per serving)

304	Calories
2g	Fat
61g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 1/2 cups
Calories 304
% Daily Value *
Total Carbohydrate 61g	22%
Dietary Fiber 7g	25%
Total Sugars 4g
Protein 15g	30%
Total Fat 2g	3%
Vitamin A 6831IU	137%
Vitamin C 30mg	33%
Vitamin D 4IU	1%
Vitamin E 1mg	4%
Folate 41mcg	10%
Vitamin K 161mcg	134%
Sodium 451mg	20%
Calcium 111mg	9%
Iron 5mg	28%
Magnesium 33mg	8%
Potassium 321mg	7%
Zinc 1mg	9%

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.