5.0 from 15 votes
Mushroom Barley Soup with Kale
This cozy soup is nourishing and so satisfying. Easy to make, and perfect for lunch or dinner on chilly days!
Prep Time
35 mins
Cook Time
35 mins
Total Time
1 hr 10 mins
Servings: 4 large bowls
Calories: 159 kcal
Course:
Main Course , Soup
Cuisine:
Vegan
Ingredients
- 1 yellow onion
- 3-4 cloves garlic
- 2 medium carrots
- 2 stalks celery
- 10 oz. mushrooms (I use cremini)
- 1/2 cup pearled barley
- 6 cups vegetable broth
- 2 tsp. white wine vinegar
- 1 1/2 tsp. Italian seasoning (or basil, oregano, etc.)
- 1-2 cups kale, chopped (or spinach)
- Salt/Pepper to taste
Instructions
- Prepare veggies: dice onion, carrot, and celery. Slice mushrooms.
- In a stockpot over medium-high heat, sauté onion for 7-8 minutes. (I use 3 Tbsp. veggie broth/water for no-oil sauté method, adding more as needed.)
- Meanwhile, mince garlic.
- When onion is translucent, add garlic and Italian seasoning. Stir and sauté 1 minute.
- Add carrot, celery, and mushrooms. Stir and sauté 2-3 minutes.
- Add 6 cups vegetable broth. Increase heat and bring to a light boil.
- Meanwhile, rinse barley. When soup is lightly boiling, add barley. Stir, reduce heat to med-low, cover, and simmer for about 35 minutes or until barley is tender.
- Roughly chop kale, large stems removed.
- Stir in kale and white wine vinegar during the last couple minutes of cooking. Salt/pepper to taste before serving. (Or garnish with fresh parsley or dill.)
Cup of Yum
Notes
- Other veggies: Green peas, potatoes, leeks, shallots, rutabaga, zucchini, etc.
- Other veggies: Green peas, potatoes, leeks, shallots, rutabaga, zucchini, etc.
- Garnish: Fresh parsley or dill are lovely.
- Gluten-free version: Omit barley and use quinoa or brown rice instead.
- Mushrooms: Try this recipe with your own favorite mushrooms or a combination.
Nutrition Information
Calories
159kcal
(8%)
Carbohydrates
35g
(12%)
Protein
6g
(12%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Potassium
540mg
(15%)
Fiber
6g
(24%)
Sugar
7g
(14%)
Vitamin A
7547IU
(151%)
Vitamin C
26mg
(29%)
Calcium
68mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4large bowls
Amount Per Serving
Calories 159
% Daily Value*
| Calories | 159kcal | 8% |
| Carbohydrates | 35g | 12% |
| Protein | 6g | 12% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Potassium | 540mg | 11% |
| Fiber | 6g | 24% |
| Sugar | 7g | 14% |
| Vitamin A | 7547IU | 151% |
| Vitamin C | 26mg | 29% |
| Calcium | 68mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.