Lentil Barley Soup
Warm, hearty, and packed with nourishment, this Lentil Barley Soup is a comforting one-pot meal perfect for any season. Featuring a wholesome blend of protein-rich lentils, chewy pearl barley, and a medley of fresh vegetables like carrots, celery, and spinach or kale, this soup is as healthy as it is flavorful. Infused with aromatic spices like cumin and thyme and finished with a garnish of fresh parsley, each spoonful is a delightful balance of earthy, savory goodness. The recipe comes together easily with minimal prep and simmers to perfection in just under an hour, making it an ideal choice for busy weeknights or meal prepping. Serve it hot with crusty bread or a side salad for a satisfying plant-based dish that’s high in fiber, protein, and heartwarming appeal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 medium celery stalks, diced
- 1 cup dry green or brown lentils
- 1 cup pearl barley
- 6 cups vegetable broth
- 1 14-ounce can diced tomatoes (with juices)
- 1 leaf bay leaf
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- 2 tablespoons fresh parsley, chopped (for garnish)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups spinach or kale (optional)
Instructions
Heat olive oil in a large pot over medium heat.
Add diced onion to the pot and sauté for 3-4 minutes, or until translucent.
Stir in minced garlic, diced carrots, and diced celery, cooking for another 3-4 minutes until the vegetables start to soften.
Rinse the lentils and pearl barley under cold water in a fine-mesh sieve.
Add the lentils and barley to the pot, along with the vegetable broth, diced tomatoes (with juices), bay leaf, ground cumin, and dried thyme.
Stir everything together and bring to a boil over high heat.
Once boiling, reduce the heat to low, cover the pot with a lid, and let the soup simmer for 40-45 minutes, or until the lentils and barley are tender.
Remove the bay leaf and season the soup with salt and black pepper to taste.
If using spinach or kale, stir it into the pot during the last 5-7 minutes of cooking until wilted.
Ladle the soup into bowls, garnish with fresh parsley, and serve hot.
Nutrition Facts
Calories |
254 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.3 g | 9% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1053 mg | 46% | |
| Total Carbohydrate | 40.8 g | 15% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 9.1 g | ||
| Protein | 9.5 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 954 mg | 20% | |
*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.
