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Scottish Red Lentil (and Barley) Soup
A simple, healthy Scottish soup that's a perfect cold day's lunch along with some crusty bread.
Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 6
Calories: 250 kcal
Course:
Soup
Cuisine:
Scottish
Ingredients
- 1 ⅓ cups red lentils (rinsed)
- 8 cups water (or beef/veg stock, use less water/stock for a thicker soup)
- 1 beef bone (optional if using beef or vegetable stock)
- ⅓ cup pearl barley (rinsed- optional; omit for gluten free diet)
- 2 Tbsp olive oil
- 1 large onion (diced)
- 2 medium carrots (sliced)
- 1 stalk celery (with leaves, sliced)
- 1 small rutabaga (or turnip diced into small cubes)
- 1 tsp sea salt (depending on if you use water or stock)
- 2 tsp beef bouillon (may also be added if using water)
- ⅛ tsp black pepper (freshly ground)
Instructions
- Place the red lentils in a bowl and cover with about an inch of water; set aside.
- Put the measured water and bone in a large soup pot, or Dutch oven, with sea salt. Bring to a boil (skim off any scum that rises to the top) then let simmer. Alternatively, start with a pot of beef stock.
- WITH BARLEY: (Skip this step you don't want barley) In a small pot, add the barley and cover with half an inch of water, bring to a boil, and simmer for about 10 minutes.
- Drain the barley and add to the large pot with the bone (make sure to remove scum first.)
- In a medium frying pan, sauté the onion, carrots, celery and turnip/rutabaga in the olive oil for about 6 or 7 minutes. Remove from heat.
- Add the drained red lentils and the sautéed vegetables, and another teaspoon of salt; stir well and let simmer for about half an hour, or until cooked.
- When ready, remove the bone, taste for salt, adding more if necessary (or beef boullion if using) and freshly ground black pepper.
- Serve hot with some hearty bread!
Cup of Yum
Notes
- Nutrition information is based on the soup INCLUDING barley.
Nutrition Information
Serving
1 bowl
Calories
250kcal
(13%)
Carbohydrates
39g
(13%)
Protein
12g
(24%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Sodium
437mg
(18%)
Potassium
646mg
(18%)
Fiber
16g
(64%)
Sugar
4g
(8%)
Vitamin A
3446IU
(69%)
Vitamin C
13mg
(14%)
Calcium
65mg
(7%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 250
% Daily Value*
| Serving | 1 bowl | |
| Calories | 250kcal | 13% |
| Carbohydrates | 39g | 13% |
| Protein | 12g | 24% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 437mg | 18% |
| Potassium | 646mg | 14% |
| Fiber | 16g | 64% |
| Sugar | 4g | 8% |
| Vitamin A | 3446IU | 69% |
| Vitamin C | 13mg | 14% |
| Calcium | 65mg | 7% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.