Winter Hardy Spiced Lentil Barley Soup

Cozy up on chilly days with a bowl of Winter Hardy Spiced Lentil Barley Soup, a hearty and nutrient-packed recipe that's perfect for warming the soul. This aromatic soup combines tender red lentils and chewy pearl barley with a vibrant medley of spices like cumin, coriander, smoked paprika, and a hint of cinnamon for a flavorful depth. Loaded with wholesome vegetables, fresh baby spinach, and a squeeze of zesty lemon juice, this one-pot wonder is as nourishing as it is satisfying. Simmered to perfection in rich vegetable broth and finished with a fragrant blend of herbs, this vegan soup makes an ideal comfort food for cold weather. Serve it alongside crusty bread for a filling and wholesome meal that will keep you warm all winter long.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 2 medium carrots, diced
• 2 stalks celery stalks, diced
• 4 cloves garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 0.5 teaspoon ground cinnamon
• 1 teaspoon dried thyme
• 1 cup dried red lentils, rinsed
• 0.75 cup pearl barley
• 8 cups vegetable broth
• 1 14-ounce can diced tomatoes
• 2 leaves bay leaves
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups baby spinach
• 1 tablespoon lemon juice

Directions

Step 1

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

Step 2

Add the diced onion, carrots, and celery, and sauté for 5–7 minutes until softened.

Step 3

Stir in the minced garlic, ground cumin, ground coriander, smoked paprika, ground cinnamon, and dried thyme. Cook for 1–2 minutes until the spices are fragrant.

Step 4

Add the rinsed lentils, pearl barley, vegetable broth, diced tomatoes (including the liquid), bay leaves, salt, and pepper. Stir to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 40–45 minutes, stirring occasionally, until the barley is tender and the soup has thickened.

Step 6

Remove the bay leaves. Stir in the baby spinach and allow it to wilt for 1–2 minutes.

Step 7

Add the lemon juice for a bright, fresh finish. Taste and adjust seasoning as needed.

Step 8

Serve hot with crusty bread or crackers for a satisfying winter meal.

Nutrition Facts

Serving size	(3130.9g)

Amount per serving	% Daily Value*
Calories	2476.5

Total Fat 51.3g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 8.4g
Cholesterol 0mg	0%
Sodium 7549.4mg	0%
Total Carbohydrate 416.8g	0%
Dietary Fiber 88.1g	0%
Total Sugars 58.6g
Protein 110.1g	0%

Vitamin D 0IU	0%
Calcium 815.6mg	0%
Iron 34.8mg	0%
Potassium 7588.3mg	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: 18.0%

Protein: 17.1%

Carbs: 64.9%