Red Lentil and Barley Soup

Nutriscore Rating: 77/100

Warm, hearty, and packed with nourishing ingredients, this Red Lentil and Barley Soup is a comforting bowl of goodness perfect for cozy nights or meal prep. This nutrient-rich recipe combines protein-packed red lentils and chewy pearl barley with a medley of aromatic vegetables, including onions, carrots, and celery, for a satisfying texture and flavor. Seasoned with a fragrant blend of cumin, paprika, and thyme, and brightened with a splash of zesty lemon juice, this one-pot wonder is simmered to perfection in a savory vegetable broth. Ready in under an hour and yielding six generous servings, it’s ideal for weeknight dinners or healthy lunches. Garnish with fresh parsley for a touch of color and freshness, and enjoy a soul-soothing soup that’s as delicious as it is wholesome! Perfect for vegetarians and packed with fiber, it’s a must-try for fans of cozy, easy-to-make recipes.

Recipe Information

• Prep Time: 15 min
• Cook Time: 40 min
• Total Time: 55 min
• Servings: 6 servings
• Difficulty: Medium

🥘 Ingredients

17 items

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 2 medium, diced carrot
• 2 diced celery stalks
• 2 tablespoons tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon ground paprika
• 0.5 teaspoons dried thyme
• 1 cup red lentils
• 0.5 cup pearl barley
• 8 cups vegetable broth
• 1 bay leaf
• 1 teaspoon (or to taste) salt
• 0.5 teaspoons black pepper
• 2 tablespoons lemon juice
• 2 tablespoons, chopped (optional, for garnish) fresh parsley

📝 Instructions

10 steps

1. Heat the olive oil in a large pot over medium heat.

2. Add the diced onion and sauté for 3-4 minutes until translucent.

3. Stir in the minced garlic, diced carrots, and celery. Cook for another 5 minutes until the vegetables are slightly softened.

4. Add the tomato paste, ground cumin, paprika, and dried thyme. Stir well to coat the vegetables in the spices and cook for 1 minute to toast the spices.

5. Rinse the red lentils and barley under cold water, then add them to the pot.

6. Pour in the vegetable broth and add the bay leaf. Stir to combine.

7. Bring the soup to a boil, then reduce the heat to low and let it simmer uncovered for 30-35 minutes, or until the lentils and barley are tender. Stir occasionally to prevent sticking.

8. Once the soup is cooked, remove the bay leaf and season with salt and pepper to taste.

9. Stir in the lemon juice for a bright, fresh flavor.

10. Serve the soup hot, garnished with chopped fresh parsley, if desired.

Nutrition Facts

1 serving (433.3g)

Calories		328
% Daily Value*
Total Fat		8.2 g	11%
	Saturated Fat	1.3 g	6%
	Polyunsaturated Fat	0.9 g
Cholesterol		0 mg	0%
Sodium		1101 mg	48%
Total Carbohydrate		51.6 g	19%
	Dietary Fiber	9.5 g	34%
	Total Sugars	8.2 g
Protein		15.6 g	31%
Vitamin D		0.0 mcg	0%
Calcium		86 mg	7%
Iron		4.8 mg	26%
Potassium		1091 mg	23%

*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.

Source of Calories

Fat: 444 cal (21.6%%)

Protein: 374 cal (18.2%%)

Carbs: 1242 cal (60.3%%)