High-Protein Barley Vegetable Soup With Lentils

Barley vegetable soup with lentils

The Spruce

Prep: 10 mins
Cook: 60 mins
Total: 70 mins
Servings: 8 servings
Nutrition Facts (per serving)
87 Calories
1g Fat
18g Carbs
4g Protein
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Nutrition Facts
Servings: 8
Amount per serving
Calories 87
% Daily Value*
Total Fat 1g 1%
Saturated Fat 0g 1%
Cholesterol 0mg 0%
Sodium 888mg 39%
Total Carbohydrate 18g 6%
Dietary Fiber 4g 16%
Total Sugars 5g
Protein 4g
Vitamin C 7mg 35%
Calcium 39mg 3%
Iron 2mg 13%
Potassium 399mg 8%
*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 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.

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 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

Steps to Make It

  1. Gather the ingredients.

    Ingredients for barley vegetable soup with lentils gathered

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  2. Spray a 4-quart saucepan with nonstick cooking spray.

    Spray 4-quart saucepan with nonstick cooking spray

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

    Onion and garlic saute in saucepan

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

    Carrots, celery, and onions in saucepan

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

    Vegetable broth, mushrooms, lentils, bay leaf, and seasoning in saucepan

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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.

    Barley vegetable soup with lentils in saucepan

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

    Barley vegetable soup with lentils in saucepan

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  8. Remove the bay leaf and serve. Enjoy!

    Barley vegetable soup with lentils in saucepan

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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.