|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 1g||1%|
|Saturated Fat 0g||1%|
|Total Carbohydrate 18g||6%|
|Dietary Fiber 4g||16%|
|Total Sugars 5g|
|Vitamin C 7mg||35%|
|*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 nutritious and high-fiber vegetables, so it just couldn't possibly be better for you. If you need more convincing about its health benefits, this vegan soup recipe is low in fat, as it uses no oil (other than a quick spray), butter, or margarine, and 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.
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 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
Gather the ingredients.
Spray a 4-quart saucepan with nonstick cooking spray.
Add the garlic and onion, and sauté for 4 minutes, stirring occasionally.
Add the carrots and celery; sauté for 3 minutes longer, stirring occasionally.
Mix in 6 cups of the 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. Enjoy!
- 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.