High-Protein Barley Vegetable Soup With Lentils

Barley vegetable soup with lentils recipe

The Spruce

  • Total: 70 mins
  • Prep: 10 mins
  • Cook: 60 mins
  • Yield: 8 servings
Nutritional Guidelines (per serving)
184 Calories
1g Fat
34g Carbs
11g Protein
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Nutrition Facts
Servings: 8 servings
Amount per serving
Calories 184
% Daily Value*
Total Fat 1g 1%
Saturated Fat 0g 1%
Cholesterol 0mg 0%
Sodium 1032mg 45%
Total Carbohydrate 34g 12%
Dietary Fiber 6g 22%
Protein 11g
Calcium 85mg 7%
*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.

Ingredients

  • 2 to 3 cloves 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 fresh mushrooms (sliced)
  • 1 cup lentils (rinsed)
  • 1/2 cup pearl barley
  • 1 tablespoon tomato paste
  • 1 1/2 teaspoon dried thyme
  • 1 teaspoon curry powder
  • 1 bay leaf
  • 1 tablespoon Italian parsley (finely chopped)
  • 2 tablespoon fresh lemon juice
  • 1 tablespoon vegetarian Worcestershire sauce (read the label—not all brands are vegetarian!)
  • 1 teaspoon salt
  • 1/2 teaspoon 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 a saucepan
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  3. Add the onion and garlic and sauté for 4 minutes, stirring occasionally.

    Add the onion and garlic
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  4. Add the carrots and celery; sauté for 3 minutes longer, stirring occasionally.

    Add carrots and celery
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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.

    Mix in vegetable broth
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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.

    Bring to a boil
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  7. Blend in the remaining broth, Italian parsley, lemon juice, Worcestershire sauce, salt, and pepper.

    Blend in remaining broth
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  8. Remove the bay leaf and serve. 

    Remove bay leaf
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  9. Serve and enjoy!

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.