Chickpeas Vegetable Barley Soup

Name: Chickpeas Vegetable Barley Soup
Prep time: 20 min
Cook time: 45 min
Total time: 1 h 5 min
Yield: 7 serving
Ingredients: ½ cup garbanzo beans; ½ cup barley; ½ lb zucchini; 4 oz squash; 5 oz carrots; 2 cup kale; 12 oz tomato; 5 oz celery; 8 oz onion; 0.25 oz ginger; 2 tablespoon lemon juice; 2 tablespoon oil; 4 bay leaves; 2 teaspoon salt; 1 teaspoon black pepper; ½ teaspoon rosemary; 9 cups Water or stock

User Reviews

4.9

21 reviews

Excellent

Prep Time
20 mins
Cook Time
20 mins
Soaking Time
6 hrs
Total Time
1 hr 5 mins
Servings
7
Calories
159 kcal
Course
Main Course, Soup
Cuisine
Mediterranean, Indian, Italian

Chickpeas Vegetable Barley Soup

Lara Becker

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Vegetable Barley Soup with chickpeas is perfect for cold weather and is very easy to make. This soup is diabetic-friendly, protein-rich, vegan, and gluten-free.

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Ingredients

Servings

½ cup garbanzo beans soaked and boiled al dante
½ cup barley Cooked as per package instructions al dante
½ lb zucchini Julienned
4 oz squash Juilenned
5 oz carrots Julienned
2 cup kale Chopped
12 oz tomato Chopped
5 oz celery Chopped
8 oz onion Sliced
0.25 oz ginger - 1 inch piece Julienned
2 tablespoon lemon juice - 1 to 2 tbs
2 tablespoon oil - 2 tbs

Spices

4 bay leaves
2 teaspoon salt As per taste
1 teaspoon black pepper
½ teaspoon rosemary Fresh
9 cups Water or stock Moderate based on desired consistency. Water preferred to keep the sodium level low.

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Instructions

Heat oil in a wide deep pan or dutch oven.
Add bay leaves and ginger. Then let it saute for few seconds.
Add onions, celery and tomatoes. Saute until tender and mushy.
Now add carrots, zucchini, squash and kale; one by one and saute for few minutes. Maintain the crispiness of the vegetables by not overcooking.
Add salt and black pepper to the vegetables. Mix well.
Now add boiled chick peas and cooked barley.
Mix well with rest of the vegetables.
Add water or stock and let it simmer for 20 to 25 minutes. Add more water/stock if consistency starts to become too thick. If using water, start with less water and add little by little to avoid making it to watery. Flavors become subdued if soup is too diluted.
After simmering is complete add rosemary and lemon juice as the last step.

Equipments used:

Notes

Before serving do a taste test and adjust salt, pepper and lemon juice accordingly.
Before serving do a taste test and adjust salt, pepper and lemon juice accordingly.

Nutrition Information

Show Details

Calories 159kcal (8%) Carbohydrates 25g (8%) Protein 5g (10%) Fat 5g (8%) Sodium 727mg (30%) Potassium 614mg (18%) Fiber 6g (24%) Sugar 5g (10%) Vitamin A 7580IU (152%) Vitamin C 45.5mg (51%) Calcium 88mg (9%) Iron 1.7mg (9%)

Nutrition Facts

Serving: 7Serving

Amount Per Serving

Calories 159 kcal

% Daily Value*

Calories	159kcal	8%
Carbohydrates	25g	8%
Protein	5g	10%
Fat	5g	8%
Sodium	727mg	30%
Potassium	614mg	13%
Fiber	6g	24%
Sugar	5g	10%
Vitamin A	7580IU	152%
Vitamin C	45.5mg	51%
Calcium	88mg	9%
Iron	1.7mg	9%