High-Protein Barley Vegetable Soup With Lentils

By
Jolinda Hackett
Jolinda Hackett
Jolinda Hackett has written five books about plant-based cooking and has developed hundreds of vegan and vegetarian recipes.
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Updated on 08/22/21
Barley vegetable soup with lentils

The Spruce
Prep: 10 mins
Cook: 60 mins
Total: 70 mins
Servings: 8 servings
Nutrition Facts (per serving)
87 Calories
1g Fat
18g Carbs
4g Protein
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Nutrition Facts
Servings: 8
Amount per serving
Calories 87
% Daily Value*
Total Fat 1g 1%
Saturated Fat 0g 1%
Cholesterol 0mg 0%
Sodium 888mg 39%
Total Carbohydrate 18g 6%
Dietary Fiber 4g 16%
Total Sugars 5g
Protein 4g
Vitamin C 7mg 35%
Calcium 39mg 3%
Iron 2mg 13%
Potassium 399mg 8%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Vegetarian barley lentil soup combines whole grains, high-protein lentils, and plenty of healthy and high-fiber vegetables, so it just couldn't possibly be better for you. This vegetarian barley soup recipe is low in fat, as it uses no oil, butter, or margarine, and, as a vegan recipe, it is cholesterol-free.

Enjoy this soup with a tossed salad or some vegan zucchini bread to round out the meal.

For the Worcestershire sauce, be sure to read the label carefully because not all brands are vegetarian.

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Ingredients

  • 2 to 3 clove garlic, finely chopped

  • 1 cup chopped onion

  • 2 medium carrots, peeled and chopped

  • 1 stalk celery, chopped

  • 7 cups vegetable broth, divided

  • 1 1/2 cups sliced fresh mushrooms

  • 1 cup lentils, rinsed

  • 1/2 cup pearl barley

  • 1 tablespoon tomato paste

  • 1 1/2 teaspoons dried thyme

  • 1 teaspoon curry powder

  • 1 bay leaf

  • 1 tablespoon finely chopped Italian parsley

  • 2 tablespoons freshly squeezed lemon juice

  • 1 tablespoon vegetarian Worcestershire sauce

  • 1 teaspoon salt

  • 1/2 teaspoon freshly ground black pepper

Steps to Make It

  1. Gather the ingredients.

    Ingredients for barley vegetable soup with lentils
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  2. Spray a 4-quart saucepan with non-stick cooking spray.

    spray 4-quart saucepan with non-stick cooking spray
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  3. Add the garlic and onion, and sauté for 4 minutes, stirring occasionally.

    Onion and garlic saute in saucepan
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  4. Add the carrots and celery; sauté for 3 minutes longer, stirring occasionally.

    Carrots, celery, and onions in saucepan
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  5. Mix in 6 cups of vegetable broth, and also the mushrooms, lentils, ​barley, tomato paste, thyme, curry powder, and bay leaf.

    Vegetable broth, mushrooms, lentils, bay leaf, and seasoning in saucepan
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  6. Bring to a boil. Reduce heat and simmer 60 to 70 minutes or until lentils and barley are tender, but not mushy.

    Barley vegetable soup with lentils in saucepan
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  7. Blend in the remaining broth, Italian parsley, lemon juice, Worcestershire sauce, salt, and pepper.

    Barley vegetable soup with lentils in saucepan
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  8. Remove the bay leaf and serve. Enjoy!

    Barley vegetable soup with lentils in saucepan
    The Spruce

Tips

  • This is a soup that freezes well, and you can reheat it in the microwave or gently in a saucepan on the stovetop.
  • Refrigerate leftovers to enjoy over the course of a few days, or, freeze individual portions to take into work or school to heat up for a workday lunch.