TYPE: Lunch, Dinner         PREP TIME: < 45 mins

Goodies Needed

• 3 Large Golden Delicious Apples (organic)
• 1 Full Bunch of Celery (organic)
• 1 Sweet Onion (preferably organic)
• White Kidney Beans (Cannellini Beans) (preferably organic)
• Barley (Organic)
• *Fresh Lemon Juice (preferably organic)
• *Ground Cardamom (preferably organic)
• *Sea Salt

*Makes 6 – 10 servings

Hulled Barley, 1 lb.

Price: $7.38

(4 customer reviews)

2 used & new available from $1.89

Bob’s Red Mill Cannellini Beans, 24-Ounce Packages (Pack of 4)

Price: $33.84

(8 customer reviews)

3 used & new available from $33.84

Price: —

( customer reviews)

0 used & new available from

Preparation Steps

• Pre-cook the white kidney beans and barley at a previous time to have them ready for this soup or you can add another legume and grain
• Place about 1 liter of water in a large pot and start to boil it on medium heat
• Wash the celery and remove with a knife some of the strings, cut in halves and place in the heating pot of water
• Peel the onion, cut in quarters and place in the pot with the celery
• Cook the vegetables for about 20 minutes or until soft
• While vegetables are cooking, wash the apples, peel and core them
• Cut the apples into small chunks and place in two portions into a blender
• Blend half the apples with a few tablespoons of water from the cooking pot of vegetables until smoothly pureed and pour into a large bowl for later use
• Repeat with second half of apples
• Once the vegetables are relatively soft, take out the celery and cut up into smaller chunks and place into the blender with the remaining onion and water in several portions (depending on the size of your blender)
• Blend the mix until smooth and pureed
• Use a large strainer to transfer the blended mix to the apple puree, in order to eliminate any leftover strings and fibers of the celery
• Once all the vegetable mix is in the apple puree, stir well and add in a few drops of freshly squeezed lemon juice according to your taste
• Stir in some cardamom spice (if you cannot use this, use another spice like freshly ground ginger, etc.)
• This soup can be eaten cold and can make a refreshing summer chiller or warmed up and served hot with the barley and beans
• This makes a super easy, refreshing, healthy and delicious soup that is very high in fiber and very low in calories
• Enjoy and come back and let me know how you liked it!

Meal Nutritional Benefits

Apples:

• Excellent source of flavenoids that act as antioxidants
• good source of (in descending order): fiber and vitamin C
• enhances proper cardiovascular health, provides protection against cancers, enhance proper digestion, enhance proper blood sugar, prevent kidney stones and promote overall good health
• for more information, visit the apples detailed overview from World’s Healthiest Foods

Celery:

• good source of (in descending order): vitamin K, vitamin C, potassium, folate, fiber, molybdenum, manganese, vitamin B6, calcium, vitamin B1, magnesium, vitamin A, tryptophan, phosphorus, vitamin B2, and iron

• can help lower cholesterol, enhances the immune system, can help lower blood pressure and enhance cardiovascular health
• regulates proper fluid balance and enhances overall good health
• for more information, visit the celery detailed overview from World’s Healthiest Foods

Onion:

• contain numerous flavonoids
• good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper

• helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
• boosts bone health, has anti-bacterial and anti-inflammatory properties
• for more information, visit the onion detailed overview from World’s Healthiest Foods

White Kidney Beans

• Excellent source of protein and cholesterol lowering fiber
• good source of (in descending order): molybdenum, folate, tryptophan, fiber, manganese, protein, iron, phosphorus, copper, potassium, magnesium, vitamin B1 and vitamin K
• help to regulate blood sugar, lower LDL cholesterol, lower heart attack risk and heart disease, decrease risk of anemia and increase memory and brain function
• enhance intestinal health by keeping you regular and prevent digestive disorders including constipation and IBS
• for more information, visit the kidney beans detailed overview from World’s Healthiest Foods

Barley

• good source of (in descending order): fiber, selenium, tryptophan, copper, manganese and phosphorus
• enhances intestinal health by keeping you regular and prevent digestive disorders including constipation and enhances colon health, helping to prevent colon cancer
• helps lower cholesterol, helps keep blood sugar levels low, promotes healthy cardiovascular health and lowers risk of type 2 diabetes
• can help protect against gallstones, breast cancer and other cancers, as well as childhood asthma
• helps promote optimal health
• for more information, visit the barley detailed overview from World’s Healthiest Foods

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.