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5.0 from 75 votes

Pearl Barley Soup

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!

Prep Time
10 mins
Cook Time
10 mins
Servings: 4 - 5 people
Calories: 262 kcal
Course: Soup
Cuisine: American

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

    Cup of Yum
  1. Rinse barley in a colander with cold tap water. Leave to drain for several minutes.
  2. 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.
  3. Sauté herbs/spices: Add thyme, coriander, fennel, bay leaves, salt and pepper. Cook for 1 minute.
  4. 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.
  5. Stir in parsley: Stir in parsley leaves. Ladle into bowls and serve!
Storing leftovers:
  1. 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.
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Nutrition Information

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

% 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.