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Vegetable Barley Soup

A vegan/vegetarian bowl of deliciousness that appeals to the whole family! The barley makes it very filling, and the vegetables bring great color and rich flavor. 

Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings: 10 cups
Calories: 211 kcal
Course: Soup
Cuisine: American

Ingredients

BARLEY
  • 3 cups water
  • 1 cup pearled barley
SOUP
  • 1 tablespoon vegetable oil
  • 1 medium onion diced
  • 2 cloves garlic minced
  • 1 red bell pepper diced
  • 3 large carrots chopped
  • 2 stalks celery chopped
  • 6 cups vegetable stock (can sub chicken broth but it won't be vegan/vegetarian)
  • 14.5oz can can diced tomatoes
  • 2 bay leaves
  • 2 cups baby spinach torn
  • salt & pepper

Instructions

To cook the barley
    Cup of Yum
  1. In a medium saucepan, add the water and barley – and bring to a boil. Cover, reduce heat to low, and keep at a bare simmer for 30 minutes, or until the barley is soft.
  2. Drain and set aside.
To make the soup
  1. Meanwhile, heat the oil in a large pot or Dutch oven over medium heat.
  2. Add the onion and cook for 5 minutes. Add the garlic, red bell pepper, carrots and celery and cook until the carrots start to soften, about 10 minutes.
  3. Add the vegetable broth, diced tomatoes, and bay leaves.
  4. Bring to a boil and then reduce the heat to a simmer for 10 minutes.
  5. Stir in the cooked barley and spinach, simmer until spinach is wilted (about 5 minutes)
  6. Remove the bay leaves, and season to taste.

Nutrition Information

Calories 211kcal (11%) Carbohydrates 46g (15%) Protein 7g (14%) Fat 3g (5%) Saturated Fat 1g (5%) Sodium 1449mg (60%) Potassium 1341mg (38%) Fiber 10g (40%) Sugar 18g (36%) Vitamin A 5577IU (112%) Vitamin C 75mg (83%) Calcium 213mg (21%) Iron 7mg (39%)

Nutrition Facts

Serving: 10cups

Amount Per Serving

Calories 211

% Daily Value*

Calories 211kcal 11%
Carbohydrates 46g 15%
Protein 7g 14%
Fat 3g 5%
Saturated Fat 1g 5%
Sodium 1449mg 60%
Potassium 1341mg 29%
Fiber 10g 40%
Sugar 18g 36%
Vitamin A 5577IU 112%
Vitamin C 75mg 83%
Calcium 213mg 21%
Iron 7mg 39%

* Percent Daily Values are based on a 2,000 calorie diet.