Lentil Barley and Sweet Potato Soup

Warm up with a hearty and nutritious Lentil Barley and Sweet Potato Soup, a comforting one-pot meal perfect for cozy dinners or meal prep. Loaded with plant-based protein from tender lentils and fiber-rich barley, this soup is further elevated by the natural sweetness of sweet potatoes and aromatic herbs like thyme, oregano, and bay leaf. A medley of sautéed onions, carrots, celery, and canned tomatoes adds depth of flavor, while vegetable stock ties everything together into a wholesome bowl of goodness. Ready in just over an hour, this vegetarian and vegan-friendly soup is not only satisfying but also a breeze to make. Garnish with fresh parsley for a burst of freshness, and serve it hot with crusty bread for a satisfying, heart-healthy meal that will keep you coming back for seconds!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 2 medium carrot, diced
• 2 medium celery stalks, diced
• 2 medium sweet potatoes, peeled and cubed
• 1 cup dried green or brown lentils, rinsed
• 0.5 cup pearled barley
• 6 cups vegetable stock
• 1 14-ounce can canned diced tomatoes (with liquid)
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional)

Directions

Step 1

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

Step 2

Add the diced onion and cook for 3-4 minutes until softened and translucent.

Step 3

Add the minced garlic, diced carrots, and diced celery. Cook for an additional 4-5 minutes, stirring occasionally.

Step 4

Stir in the cubed sweet potatoes, lentils, barley, vegetable stock, and canned diced tomatoes, including their liquid.

Step 5

Add the dried thyme, dried oregano, bay leaf, salt, and black pepper. Stir to combine.

Step 6

Bring the soup to a boil over high heat, then reduce the heat to low. Cover and let it simmer for 40-45 minutes, or until the lentils, barley, and sweet potatoes are tender.

Step 7

Remove and discard the bay leaf. Taste the soup and adjust seasoning if needed.

Step 8

If desired, garnish with chopped fresh parsley before serving. Serve hot and enjoy!

Nutrition Facts

Serving size	(2331.5g)

Amount per serving	% Daily Value*
Calories	1719.3

Total Fat 43.1g	0%
Saturated Fat 7.3g	0%
Polyunsaturated Fat 6.9g
Cholesterol 0mg	0%
Sodium 6066.8mg	0%
Total Carbohydrate 287.1g	0%
Dietary Fiber 63.8g	0%
Total Sugars 47.7g
Protein 60.9g	0%

Vitamin D 0IU	0%
Calcium 481.1mg	0%
Iron 19.9mg	0%
Potassium 5255.7mg	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: 21.8%

Protein: 13.7%

Carbs: 64.5%