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The Spruce
Nutrition Facts (per serving) | |
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103 | Calories |
4g | Fat |
15g | Carbs |
3g | Protein |
Nutrition Facts | |
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Servings: 6 to 8 | |
Amount per serving | |
Calories | 103 |
% Daily Value* | |
Total Fat 4g | 5% |
Saturated Fat 0g | 1% |
Cholesterol 0mg | 0% |
Sodium 128mg | 6% |
Total Carbohydrate 15g | 5% |
Dietary Fiber 4g | 13% |
Total Sugars 2g | |
Protein 3g | |
Vitamin C 4mg | 19% |
Calcium 34mg | 3% |
Iron 1mg | 6% |
Potassium 272mg | 6% |
*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. |
This vegetarian and vegan recipe for a hearty homemade barley and vegetable soup is both delicious and filling. A meal in itself, you can add just about any veggies you want. If you're used to a more traditional beef and barley soup, go ahead and try this lower-fat and cholesterol-free version of a vegetarian bean and barley soup—you definitely won't be disappointed at all!
This simple soup recipe makes a more than a generous amount, so plan on having some leftovers.
Ingredients
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1/2 large onion, diced
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2 to 3 cloves garlic, minced
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2 tablespoons oil, or vegan margarine
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2 ribs celery , diced
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2 medium carrots, diced
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Other vegetable, about 1/2 cup each, optional
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8 cups water, or vegetable broth
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1 cup pearled barley, uncooked
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1 cup pinto beans, or white beans, cooked or canned
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1/3 cup tomato paste, or crushed tomatoes
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1/4 teaspoon salt
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1/2 teaspoon freshly ground black pepper
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1/4 teaspoon celery salt, optional
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1/2 teaspoon basil
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1/2 teaspoon oregano, or Italian spice mix
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1/2 teaspoon thyme
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Optional: 1 teaspoon onion powder
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2 large bay leaves
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Salt, to taste
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Freshly ground black pepper, to taste
Steps to Make It
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Gather the ingredients.
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In a large soup or stock pot, sauté the onions and garlic in the oil or vegan margarine for a minute or two.
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Then add the celery, carrots, and any other vegetables you are using for about 3 to 5 minutes.
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Next, add in the vegetable broth or water and all the other remaining ingredients and bring the mixture to a simmer. Once your soup is simmering, reduce the heat to medium-low and cover your pot.
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Allow your soup to simmer on the stove for at least thirty minutes and up to one hour, stirring occasionally, until the barley is soft and somewhat fluffy.
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Be sure to remove both of the bay leaves before serving your soup.
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Taste, and then add in more spices or a bit of optional salt and pepper to taste.
The Spruce
Recipe Variation
- Feel free to add any type of vegetables you favor to this barley and vegetable soup. We think that green beans, peas, and corn are some great additions.
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