Barley Vegetable Soup with Lentils
If you're in the mood for a light, nourishing soup, this barley vegetable soup with lentils is the perfect meal. It's full of vegetables, hearty grains and high in protein and fiber, yet ready in under 45 minutes. A great meal for a cold or wet day!
Ingredients
- 2 tsp olive oil
- ½ large white onion, diced
- 6-7 cups bone broth or veggie broth*
- 2 cups water
- 1 cup uncooked barley
- 1 cup uncooked red lentils
- ½ tsp salt
- ⅛ tsp pepper
- 3 large carrots, peeled and diced
- 2 large stalks celery, diced
- 1 15 oz can fire roasted tomatoes
- 3 cloves garlic
- 1/4 tsp paprika
- 1 tsp italian seasoning
- Salt and pepper, to taste
- Fresh parsley, for garnish
Instructions
- Dice up your veggies. In a large pot or stockpot , add olive oil and sautee onions for 2-4 minutes.
- Then, add in, broth, water, uncooked barley, and uncooked lentils and bring to a boil. Stir well to combine.
- Add in your lentils, and turn heat down to medium, and simmer for 20-30 minutes. Add in the salt, pepper, carrots and celery, stirring occasionally.
- Add in the canned tomatoes, garlic, paprika, Italian seasoning and turn the heat back up. The lentils and barley should be tender by now, but if not, continue to simmer for 5-10 more minutes.
- Once the lentils and barley are tender, add in spinach leaves, and mix in with the soup, until spinach wilts (about 1 minute).
- Garnish with parsley, and serve with crusty bread or favorite sandwich. Top with favorite cheese , if desired.
Notes
*I started with 6 cups and added a 7th cup after boiling
If you have leftover cooked beans, they are a great addition to this barley soup recipe - especially white cannellini beans or chickpeas!
If you’re not vegan, I love throwing some fresh Parmesan cheese in with the spinach.
Storage: Store in the fridge for up to 4 days, or freeze for up to 3-4 months (We love souper cubes! or freezer friendly tupperware).
Nutrition
Serving: 1Calories: 298kcalCarbohydrates: 49gProtein: 21gFat: 2gSaturated Fat: 0.4gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 441mgPotassium: 583mgFiber: 16gSugar: 5gVitamin A: 5523IUVitamin C: 6mgCalcium: 78mgIron: 4mg
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