|Nutritional Guidelines (per serving)|
|Servings: 8 servings|
|Amount per serving|
|% Daily Value*|
|Total Fat 1g||1%|
|Saturated Fat 0g||1%|
|Total Carbohydrate 34g||12%|
|Dietary Fiber 6g||22%|
|*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.|
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.
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.
- 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
Spray a 4-quart saucepan with non-stick cooking spray.
Add the onion and garlic and sauté for 4 minutes, stirring occasionally.
Add the carrots and celery; sauté for 3 minutes longer, stirring occasionally.
Mix in 6 cups of vegetable broth, and also the mushrooms, lentils, barley, tomato paste, thyme, curry powder and bay leaf.
Bring to a boil. Reduce heat and simmer 60 to 70 minutes or until lentils and barley are tender, but not mushy.
Blend in the remaining broth, Italian parsley, lemon juice, Worcestershire sauce, salt, and pepper.
Remove the bay leaf and serve.