Lentil and Barley Soup
Cozy up with a bowl of hearty and nutritious Lentil and Barley Soup, a comforting one-pot meal packed with plant-based protein and wholesome grains. This vegan soup combines tender lentils and chewy pearled barley with a medley of aromatic vegetables, including carrots, celery, and onions, simmered in a savory vegetable broth. Seasoned with fragrant thyme, oregano, and a hint of bay leaf, and brightened with optional additions like baby spinach and lemon juice, this soup is as flavorful as it is nourishing. Ready in under an hour, it’s perfect for meal prep or a satisfying dinner for the whole family. Garnished with fresh parsley for a burst of color and freshness, this recipe is a delicious way to stay warm and healthy. Ideal for those seeking a vegan soup recipe or looking to incorporate more whole grains into their meals!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 3 cloves garlic cloves, minced
- 6 cups vegetable broth
- 1 cup dried green or brown lentils, rinsed
- 1 cup pearled barley, rinsed
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 whole bay leaf
- 1 15-ounce can canned diced tomatoes, with juices
- 1 teaspoon salt
- 1 teaspoon black pepper
- 2 cups baby spinach (optional)
- 1 tablespoon lemon juice (optional)
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery, and cook for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Pour in the vegetable broth and add the rinsed lentils and barley to the pot.
Stir in the thyme, oregano, and bay leaf.
Add the canned diced tomatoes, including their juices, and stir to combine.
Bring the mixture to a boil over high heat, then reduce the heat to low and cover the pot.
Let the soup simmer for 35-40 minutes, stirring occasionally, until the lentils and barley are tender.
Remove the bay leaf and season the soup with salt and black pepper to taste.
If using, stir in the baby spinach and cook for 2-3 minutes until wilted.
Add lemon juice for a tangy finish, if desired.
Ladle the soup into bowls, garnish with chopped fresh parsley, and serve warm.
Nutrition Facts
Calories |
255 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.9 g | 9% | |
| Saturated Fat | 0.9 g | 5% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1057 mg | 46% | |
| Total Carbohydrate | 40.7 g | 15% | |
| Dietary Fiber | 9.7 g | 35% | |
| Total Sugars | 8.8 g | ||
| Protein | 10.2 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 105 mg | 8% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 1007 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
