Vegetable Barley Soup
User Reviews
5
-
Prep Time
15 mins
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Cook Time
40 mins
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Total Time
55 mins
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Servings
8 Servings
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Calories
259 kcal
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Course
Main Course, Soup
Vegetable Barley Soup
Description
Vegetable Barley Soup features soaked navy beans, pot barley, red onion, carrots, peas, corn, and baby spinach cooked in low-sodium vegetable broth. The vegetables are finely chopped before simmering with beans and barley until tender, creating a thick, substantial soup. Garlic powder and dried oregano add mild herbaceous notes while salt and pepper adjust seasoning.
The barley and beans provide a chewy, creamy texture, balanced by the sweetness of peas and corn. The spinach added at the end wilts quickly, contributing color and freshness. This soup can serve as a filling lunch or dinner, offering both plant-based protein and fiber.
Beans should be soaked overnight or via quick soak to soften. Barley may be substituted for brown rice for a gluten-free version. Leftovers keep refrigerated for several days and freeze well for longer storage.
Ingredients
- 1 cup Navy beans soaked overnight or quick soak method, see notes below, or white kidney beans
- 1 red onion
- 4 large carrot
- 2 cups peas frozen
- 1 cup corn frozen
- 1 cup barley pot barley
- 10 cups vegetable broth low sodium
- 1.5 teaspoon garlic powder
- ½ teaspoon oregano dried
- 2 baby spinach handfuls
- salt to taste
- black pepper to taste
Instructions
- Peel and quarter your onion and peel your carrots. Add them to a food processor and process until finely chopped. If you do not have a food processor, you may finely chop by hand. Then transfer them to a large pot.
- Add all remaining ingredients except the spinach to the same pot and bring to a boil over high heat. Then lower the heat to medium-low and simmer with the lid on, but slightly askew for 30-40 minutes until the barley and beans are tender.
- Turn off the heat and stir in the spinach. The spinach will wilt quickly and then serve.
Notes
- Soak beans overnight in cool water with at least two inches of water above them before cooking.
- If beans are unsoaked, use a quick soak: cover with boiling water for 30 minutes, then drain and cook as directed.
- Replace barley with brown rice to make the soup gluten free.
- Store leftovers in the refrigerator for 3-4 days or freeze airtight for up to 3 months.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8Servings
Amount Per Serving
Calories 259 kcal
% Daily Value*
| Calories | 259cal | 13% |
| Carbohydrates | 52g | 17% |
| Protein | 13g | 26% |
| Fat | 2g | 3% |
| Sodium | 195mg | 8% |
| Potassium | 701mg | 15% |
| Fiber | 15g | 60% |
| Sugar | 7g | 14% |
| Vitamin A | 6315IU | 126% |
| Vitamin C | 19mg | 21% |
| Calcium | 74mg | 7% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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