Lentil and Barley Soup

Cozy up with a bowl of hearty and nutritious Lentil and Barley Soup, a comforting one-pot meal packed with plant-based protein and wholesome grains. This vegan soup combines tender lentils and chewy pearled barley with a medley of aromatic vegetables, including carrots, celery, and onions, simmered in a savory vegetable broth. Seasoned with fragrant thyme, oregano, and a hint of bay leaf, and brightened with optional additions like baby spinach and lemon juice, this soup is as flavorful as it is nourishing. Ready in under an hour, it’s perfect for meal prep or a satisfying dinner for the whole family. Garnished with fresh parsley for a burst of color and freshness, this recipe is a delicious way to stay warm and healthy. Ideal for those seeking a vegan soup recipe or looking to incorporate more whole grains into their meals!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 medium carrots, diced
• 2 stalks celery stalks, diced
• 3 cloves garlic cloves, minced
• 6 cups vegetable broth
• 1 cup dried green or brown lentils, rinsed
• 1 cup pearled barley, rinsed
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 whole bay leaf
• 1 15-ounce can canned diced tomatoes, with juices
• 1 teaspoon salt
• 1 teaspoon black pepper
• 2 cups baby spinach (optional)
• 1 tablespoon lemon juice (optional)
• 2 tablespoons fresh parsley, chopped (for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, carrots, and celery, and cook for 5-7 minutes, stirring occasionally, until the vegetables are softened.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Pour in the vegetable broth and add the rinsed lentils and barley to the pot.

Step 5

Stir in the thyme, oregano, and bay leaf.

Step 6

Add the canned diced tomatoes, including their juices, and stir to combine.

Step 7

Bring the mixture to a boil over high heat, then reduce the heat to low and cover the pot.

Step 8

Let the soup simmer for 35-40 minutes, stirring occasionally, until the lentils and barley are tender.

Step 9

Remove the bay leaf and season the soup with salt and black pepper to taste.

Step 10

If using, stir in the baby spinach and cook for 2-3 minutes until wilted.

Step 11

Add lemon juice for a tangy finish, if desired.

Step 12

Ladle the soup into bowls, garnish with chopped fresh parsley, and serve warm.

Nutrition Facts

Serving size	(2752.5g)

Amount per serving	% Daily Value*
Calories	1526.1

Total Fat 43.4g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 6.9g
Cholesterol 0mg	0%
Sodium 6770.6mg	0%
Total Carbohydrate 242.1g	0%
Dietary Fiber 57.1g	0%
Total Sugars 52.3g
Protein 59.7g	0%

Vitamin D 0IU	0%
Calcium 603.4mg	0%
Iron 21.6mg	0%
Potassium 5886.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.4%

Protein: 14.9%

Carbs: 60.6%