“Loaded” Potato Soup

General

Loaded Potato Soup

Turn a childhood favorite, the loaded baked potato, into a hearty bowl of soup with riber-rich cauliflower.

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This vegetarian-friendly grain bowl is packed with fiber from the plump corn and pearled barley (1, 2). It’s lightly seasoned with lemon and dill for full flavor, and can be paired with a source of lean protein for a complete lunch. If you don’t like pearled barley, you can also make this recipe using a whole grain of your choice (like brown rice).

Active time: 15 minutes | Total time: 45 minutes

White Bean Barley Bowl

Ingredients

1 cup (141g) fresh or frozen corn kernels, thawed
1 cup (140g) uncooked pearled barley
2 cups (440g) low-sodium vegetable broth
1 cup water
1 (15 oz. or 425g) can low sodium cannellini or white navy beans, drained and rinsed
2 tbsp white wine vinegar
1 tbsp fresh lemon juice
3 tbsp extra virgin olive oil
1/4 cup (40g) red onion, minced
1/4 cup (3g) fresh dill, roughly chopped
1/2 tsp salt
1/4 tsp freshly ground pepper

Directions

In a small saucepan, combine the barley, vegetable broth, and water. Cover and bring to a boil over high heat. Reduce the heat to low and cook until the barley is tender, 25–30 minutes, or according to package directions. Drain any excess liquid, if necessary

Transfer the cooked barley to a large bowl. Add the vinegar, lemon juice, olive oil, red onion, and dill; stir to combine. Fold in the corn and white beans. Season with salt and freshly ground pepper, adding more lemon juice if desired.

Garnish with additional dill, if desired, and serve warm or at room temperature.

Serves: 6 | Serving Size: 1 cup

Nutrition (per serving): Calories: 239; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 293mg; Carbohydrate: 37g; Dietary Fiber: 7g; Sugar: 2g; Protein: 8g

Nutrition Bonus: Potassium: 426mg; Iron: 15%; Vitamin A: 2%; Vitamin C: 6%; Calcium: 5%

Originally published July 20, 2015; Updated August 2026

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