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Our Slow-Cooker Bean, Kale & Barley Soup is a set-it-and-forget-it meal that is hearty and healthy, just what you need in a loaded soup. The bean mix ensures you get different types of fiber-rich beans, peas and lentils—this also provides varying colors and textures. Onions and carrots add a delicious base flavor, while the potato is essential for thickening the soup without adding gluten or cornstarch. Barley adds a lovely chewiness and holds up well to slow cooking. The biggest depth of flavor comes from the dried mushrooms, Parmesan rind and the acidity from the white wine—so many flavors coming together for a comforting bowl of soup. Keep reading for our expert tips on food safety, smart ingredient substitutions and more!
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
- If you don’t have fresh oregano, substitute it with 1 teaspoon of dried oregano.
- We decided to use curly kale in this recipe because its slightly bitter flavor complements the beans. Additionally, when cooked, curly kale holds its shape better than some other varieties.
- The rich umami flavor of shiitake mushrooms works wonderfully in bean soups. If you buy them dried, they can be stored in an airtight container in a cool, dark place, like a cupboard, for 9 to 12 months.
- This recipe calls for 1/4 cup of white wine. You can use any white wine you have on hand; however, if you’re purchasing wine specifically for cooking, a crisp, dry white is a safe choice as it won’t overpower the dish.
Nutrition Notes
- Dried bean soup mix is a mix of up to 15 types of beans, peas and lentils that is known for its high fiber content and impressive amount of plant-based protein per serving. You most likely won’t find a blend without red kidney beans and cannellini beans, but these two types of beans need to be cooked at a higher temperature to reduce the amount of a specific lectin—most slow cookers do not heat food to more than 212°F. The high levels of this lectin causes temporary gastrointestinal distress. If your dried bean soup mix contains red kidney beans and cannellini beans, pick them out before starting this recipe.
- This recipe calls for pearl barley, which isn’t technically a whole grain because the bran and hull are removed. However, pearl barley still has a type of fiber called beta-glucans—yes, the same type found in oats. This type of fiber helps remove bad cholesterol from the body, which is important for improving heart health.
- Kale is an extremely nutritious leafy green. It has calcium, magnesium and potassium—all nutrients for optimal heart health. Kale also has high levels of vitamin K, which is essential for healthy blood clotting, but also important to note if you are on blood thinning medication.
- 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. This soup is also high in protein and fiber, two nutrients that will help keep you full longer.