Winter Hardy Spiced Lentil Barley Soup
Cozy up on chilly days with a bowl of Winter Hardy Spiced Lentil Barley Soup, a hearty and nutrient-packed recipe that's perfect for warming the soul. This aromatic soup combines tender red lentils and chewy pearl barley with a vibrant medley of spices like cumin, coriander, smoked paprika, and a hint of cinnamon for a flavorful depth. Loaded with wholesome vegetables, fresh baby spinach, and a squeeze of zesty lemon juice, this one-pot wonder is as nourishing as it is satisfying. Simmered to perfection in rich vegetable broth and finished with a fragrant blend of herbs, this vegan soup makes an ideal comfort food for cold weather. Serve it alongside crusty bread for a filling and wholesome meal that will keep you warm all winter long.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 4 cloves garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground cinnamon
- 1 teaspoon dried thyme
- 1 cup dried red lentils, rinsed
- 0.75 cup pearl barley
- 8 cups vegetable broth
- 1 14-ounce can diced tomatoes
- 2 leaves bay leaves
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups baby spinach
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery, and sauté for 5–7 minutes until softened.
Stir in the minced garlic, ground cumin, ground coriander, smoked paprika, ground cinnamon, and dried thyme. Cook for 1–2 minutes until the spices are fragrant.
Add the rinsed lentils, pearl barley, vegetable broth, diced tomatoes (including the liquid), bay leaves, salt, and pepper. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 40–45 minutes, stirring occasionally, until the barley is tender and the soup has thickened.
Remove the bay leaves. Stir in the baby spinach and allow it to wilt for 1–2 minutes.
Add the lemon juice for a bright, fresh finish. Taste and adjust seasoning as needed.
Serve hot with crusty bread or crackers for a satisfying winter meal.
Nutrition Facts
Calories |
351 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.4 g | 11% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 1.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1114 mg | 48% | |
| Total Carbohydrate | 56.7 g | 21% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 11.0 g | ||
| Protein | 15.8 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 113 mg | 9% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 1166 mg | 25% | |
*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.
