Pearl Barley Soup
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5.0
75 reviews
Excellent
Pearl Barley Soup
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Recipe video above. This is a recipe for a Pearl Barley Soup filled with lots of vegetables that's clean, nutritious and (yet!) oh-so-tasty. The chewy, nutty barley makes it so much more interesting than using just pasta or rice. A great soup recipe to make your own - follow my cook method and broth flavourings. Then mix and match the vegetables to suit your cravings - or fridge contents!
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Ingredients
- 2 tbsp extra virgin olive oil
- 1 onion , finely diced
- 2 small or 1 large carrot (~200g/7oz), peeled, chopped into 1cm / 0.4" cubes
- 2 celery stems , chopped into 1cm / 0.4" cubes
- 2 small or 1 medium swede (US: rutabaga), peeled, chopped into 1cm / 0.4" cubes (~200g, Note 1)
- 150g / 5 oz white mushrooms , cut in 4 (larger ones cut into 6 or 8)
- 2 garlic cloves , finely minced
- 1/2 tsp fresh thyme , chopped (or 1/4 tsp dried)
- 1/4 tsp ground coriander
- 1/4 tsp ground fennel
- 2 fresh bay leaves (or 1 dried)
- 1 3/4 tsp cooking/kosher salt
- 1/2 tsp black pepper
- 1 cup pearl barley , NOT hulled barley (Note 2)
- 1.75 litres / quarts vegetable stock , preferably homemade (it's so easy!) else low sodium store bought
- 1 cup fresh parsley leaves
Instructions
- Rinse barley in a colander with cold tap water. Leave to drain for several minutes.
- Sauté veg 5 minutes: Heat olive oil in a pot over medium-high heat. Add onion, carrot, celery, swede, mushrooms and garlic (yes, all at once!). Cook for 5 minutes, stirring regularly.
- Sauté herbs/spices: Add thyme, coriander, fennel, bay leaves, salt and pepper. Cook for 1 minute.
- Simmer 35 minutes: Add pearl barley and vegetable stock. Stir, bring to a boil and simmer for 35 minutes until barley is cooked. It will have a nice chew to it but should not have a hard centre like uncooked rice.
- Stir in parsley: Stir in parsley leaves. Ladle into bowls and serve!
Storing leftovers:
- Strain soup (or use slotted spoon), store vegetables/barley separate from soup broth. Otherwise the barley will soak up all the liquid!
Notes
- Swedes - Called rutabaga in the US, they are a vegetable that is kind of like a turnip but are softer, sweeter, and have a more earthy flavour. Peels easily like a carrot using a standard peeler, and has a texture like potato when raw. Substitute with turnip, parsnip, celeriac or potato.
- Pearl barley – A tasty whole grain with a nutty flavour and chewy texture, it makes the soup so much more interesting than just making it with rice or pasta. Find it in the soup aisle at the grocery store, alongside dried beans usually.
- Not to be confused with HULLED barley which is browner. Hulled barley has just the hull removed. Pearly barley also has some or all of the bran removed. It's whiter, cooks faster, and is less chewy. Pearl barley is what we are using today.
- Nutrition per serving, assuming 5 servings.
Nutrition Information
Show Details
Calories
262cal
(13%)
Carbohydrates
47g
(16%)
Protein
7g
(14%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Sodium
2186mg
(91%)
Potassium
602mg
(17%)
Fiber
10g
(40%)
Sugar
9g
(18%)
Vitamin A
7921IU
(158%)
Vitamin C
32mg
(36%)
Calcium
76mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4- 5 people
Amount Per Serving
Calories 262 kcal
% Daily Value*
| Calories | 262cal | 13% |
| Carbohydrates | 47g | 16% |
| Protein | 7g | 14% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 2186mg | 91% |
| Potassium | 602mg | 13% |
| Fiber | 10g | 40% |
| Sugar | 9g | 18% |
| Vitamin A | 7921IU | 158% |
| Vitamin C | 32mg | 36% |
| Calcium | 76mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
75 reviews
Excellent
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