Slow-Cooker Bean, Kale & Barley Soup

 Tips 

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 ¼ 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.

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 cause 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.

 

Ingredients

1¼ 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 tbsp chopped fresh garlic

1 tbsp Italian seasoning

1 tbsp chopped fresh oregano

1 tsp pepper pdr

¾ tsp crushed red pepper

½ tsp salt plus ⅛ tsp

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 tbsp lemon juice

 

Preparations

If your 1¼ cups dried bean soup mix contains any red kidney beans and cannellini beans, remove them for another use (see Note). Combine the bean soup mix, ½ cup mushrooms and 3 cups 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 8 cups broth, 1 cup onion, 1 cup carrot, ¾ cup potato, ½ cup barley, ¼ cup wine, 2 tablespoons garlic, 1 tablespoon Italian seasoning, 1 tablespoon oregano, 1 teaspoon pepper, ¾ teaspoon crushed red pepper, ½ teaspoon plus ⅛ teaspoon salt, 4-inch 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 4 cups 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 ½ cup herbs and 2 tablespoons lemon juice. Divide the soup among 6 bowls; garnish with parsley leaves, if desired.  

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.

 

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