Lentil Barley and Sweet Potato Soup
Warm up with a hearty and nutritious Lentil Barley and Sweet Potato Soup, a comforting one-pot meal perfect for cozy dinners or meal prep. Loaded with plant-based protein from tender lentils and fiber-rich barley, this soup is further elevated by the natural sweetness of sweet potatoes and aromatic herbs like thyme, oregano, and bay leaf. A medley of sautéed onions, carrots, celery, and canned tomatoes adds depth of flavor, while vegetable stock ties everything together into a wholesome bowl of goodness. Ready in just over an hour, this vegetarian and vegan-friendly soup is not only satisfying but also a breeze to make. Garnish with fresh parsley for a burst of freshness, and serve it hot with crusty bread for a satisfying, heart-healthy meal that will keep you coming back for seconds!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 2 medium carrot, diced
- 2 medium celery stalks, diced
- 2 medium sweet potatoes, peeled and cubed
- 1 cup dried green or brown lentils, rinsed
- 0.5 cup pearled barley
- 6 cups vegetable stock
- 1 14-ounce can canned diced tomatoes (with liquid)
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes until softened and translucent.
Add the minced garlic, diced carrots, and diced celery. Cook for an additional 4-5 minutes, stirring occasionally.
Stir in the cubed sweet potatoes, lentils, barley, vegetable stock, and canned diced tomatoes, including their liquid.
Add the dried thyme, dried oregano, bay leaf, salt, and black pepper. Stir to combine.
Bring the soup to a boil over high heat, then reduce the heat to low. Cover and let it simmer for 40-45 minutes, or until the lentils, barley, and sweet potatoes are tender.
Remove and discard the bay leaf. Taste the soup and adjust seasoning if needed.
If desired, garnish with chopped fresh parsley before serving. Serve hot and enjoy!
Nutrition Facts
Calories |
311 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1066 mg | 46% | |
| Total Carbohydrate | 53.8 g | 20% | |
| Dietary Fiber | 11.4 g | 41% | |
| Total Sugars | 10.9 g | ||
| Protein | 10.5 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 100 mg | 8% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 1041 mg | 22% | |
*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.
