High-Protein Barley Vegetable Soup With Lentils

By Jolinda Hackett

Updated 11/02/18

Bowl of lentil soup with barley

John Freeman/Dorling Kindersley/Getty Images

Ratings (37)
  • Total: 70 mins
  • Prep: 10 mins
  • Cook: 60 mins
  • Yield: 8 servings
Nutritional Guidelines (per serving)
184 Calories
1g Fat
34g Carbs
11g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
×
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.

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.

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 tbsp. tomato paste
  • 1 1/2 tsp. dried thyme
  • 1 tsp. curry powder
  • 1 bay leaf
  • 1 tbsp. finely chopped Italian parsley
  • 2 tbsp. fresh lemon juice
  • 1 tbsp. vegetarian Worcestershire sauce (read the label - not all brands are vegetarian!)
  • 1 tsp. salt
  • 1/2 tsp. black pepper

Steps to Make It

  1. Spray a 4-quart saucepan with non-stick cooking spray.

  2. Add the onion and garlic and sauté for 4 minutes, stirring occasionally.

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

  4. Mix in 6 cups of vegetable broth, and also the mushrooms, lentils, ​barley, tomato paste, thyme, curry powder and bay leaf.

  5. Bring to a boil. Reduce heat and simmer 60 to 70 minutes or until lentils and barley are tender, but not mushy.

  6. Blend in the remaining broth, lemon juice, Worcestershire sauce, salt, and pepper.

  7. Remove the bay leaf and serve. 

Nutritional Information Per Serving

  • 186 calories

  • 10g protein

  • 31g carbohydrate

  • 10g fiber

  • 4g fat

  • 1092 mg sodium