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The Spruce
Nutritional Guidelines (per serving) | |
---|---|
184 | Calories |
1g | Fat |
34g | Carbs |
11g | Protein |
Nutrition Facts | |
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Servings: 8 | |
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. |
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
-
Gather the ingredients.
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Spray a 4-quart saucepan with non-stick cooking spray.
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Add the onion and garlic and sauté for 4 minutes, stirring occasionally.
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Add the carrots and celery; sauté for 3 minutes longer, stirring occasionally.
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Mix in 6 cups of vegetable broth, and also the mushrooms, lentils, ​barley, tomato paste, thyme, curry powder, and bay leaf.
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Bring to a boil. Reduce heat and simmer 60 to 70 minutes or until lentils and barley are tender, but not mushy.
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Blend in the remaining broth, Italian parsley, lemon juice, Worcestershire sauce, salt, and pepper.
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Remove the bay leaf and serve.Â
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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.
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