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Chickpeas Vegetable Barley Soup
4.9 from 21 votes

Chickpeas Vegetable Barley Soup

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.

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

Ingredients

  • 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 carrot 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 neutral cooking oil 2 tbs, generic cooking oil
Spices
  • 4 bay leaf
  • 2 teaspoon salt As per taste
  • 1 teaspoon black pepper
  • ½ teaspoon rosemary Fresh
  • 9 cups water Moderate based on desired consistency. Water preferred to keep the sodium level low, or stock

Instructions

    Cup of Yum
  1. Heat oil in a wide deep pan or dutch oven.
  2. Add bay leaves and ginger. Then let it saute for few seconds.
  3. Add onions, celery and tomatoes. Saute until tender and mushy.
  4. Now add carrots, zucchini, squash and kale; one by one and saute for few minutes. Maintain the crispiness of the vegetables by not overcooking.
  5. Add salt and black pepper to the vegetables. Mix well.
  6. Now add boiled chick peas and cooked barley.
  7. Mix well with rest of the vegetables.
  8. 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.
  9. After simmering is complete add rosemary and lemon juice as the last step.

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

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%)

Nutrition Facts

Serving: 7 Serving

Amount Per Serving

Calories 159

% 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%

* Percent Daily Values are based on a 2,000 calorie diet.