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Barley Lentil Soup

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Prep Time 10 mins
Cook Time 90 mins
Total Time 1 hr 40 mins
Cooking Method:
Cuisine:
Courses: ,
Difficulty: Beginner
Cooking Temp: 200  F
Servings: 10
Estimated Cost: 18
Total Calories: 1600
Best Season: Fall
Description

Warm, hearty, and satisfying, this Barley Lentil Soup combines tender lentils, wholesome barley, and flavorful vegetables in a rich, savory broth. Packed with plant-based protein, fiber, and nourishing ingredients, this easy one-pot soup is perfect for cozy dinners, meal prep, or healthy lunches. Every spoonful delivers comforting flavor and wholesome goodness, making it a delicious choice for any time of year.

Ingredients
  • 1 tbsp Vegetable oil
  • 1 clove Garlic (minced - or 1/4 teaspoon garlic powder)
  • 1 cup Onion (sliced)
  • 1 cup Carrot (sliced)
  • 1 cup Celery (sliced)
  • 1 15 oz can Tomatoes (stewed or diced, with juice)
  • 3 cups Broth (low sodium - any type)
  • 3 cups Water
  • 1 cup Dry lentils
  • 2/3 cup Pearl barley
  • 1/2 tsp Thyme
  • 1 tsp Oregano
  • 1 tsp Basil
  • 1 dash Salt (to taste)
  • 1 dash Pepper (to taste)
Instructions
  1. 1

    Rinse or scrub fresh vegetables under running water before preparing.

  2. 2

    In a large saucepan or soup pot, heat oil over medium-high heat. Add onion and stir for about 1 minute. Add garlic and stir for another minute.

  3. 3

    Add the rest of the ingredients and bring to a boil. Lower the heat to a light simmer. Place a lid on the pan.

  4. 4

    Cook until the barley and lentils are tender, about 1 to 1 1/2 hours. Serve hot.

  5. 5

    Refrigerate leftovers within 2 hours

Nutrition Facts

Servings 10

Serving Size 1 Cup

Amount Per Serving
Calories 200kcal
% Daily Value *
Total Fat 4g7%
Saturated Fat 0.5g3%
Sodium 580mg25%
Potassium 620mg18%
Total Carbohydrate 33g11%
Dietary Fiber 11g44%
Sugars 4g
Protein 10g20%
Vitamin A 4500 IU
Vitamin C 8 mg
Calcium 45 mg
Iron 3.5 mg
Vitamin E 1.2 IU
Vitamin K 18 mcg
Thiamin 0.2 mg
Riboflavin 0.08 mg
Niacin 2 mg
Vitamin B6 0.2 mg
Folate 140 mcg
Biotin 2 mcg
Pantothenic Acid 0.5 mg
Phosphorus 180 mg
Iodine 2 mcg
Magnesium 55 mg
Zinc 1.5 mg
Selenium 8 mcg
Copper 0.25 mg
Manganese 1 mg
Molybdenum 45 mcg
Chloride 120 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Read it online: https://chas.org/recipe/barley-lentil-soup/