Vegetable Barley Soup
Servings: 4
This vegetable barley soup is packed with flavor and made in one pot! In under an hour, you can have a nourishing soup that will keep you full for hours and makes great leftovers.
Equipment
- stove
Ingredients
- 2 tbsp avocado oil
- 2 carrots diced
- 3 stalks celery diced
- ½ cup yellow onion diced
- 3 garlic cloves minced
- ½ cup quick-cooking barley see recipe notes
- 1 cup baby bella mushrooms sliced
- 8 cups vegetable stock
- 1 tsp dried Italian herb seasoning
- 1 bay leaf
- 3 cups diced tomatoes 28oz, undrained
- sea salt, unrefined to taste
- black pepper, ground ground, to taste
- 1 cup peas frozen
- 2 cups kale chopped
Instructions
- Heat 1 tablespoon olive oil in a large stockpot set over medium heat until shimmering. Add the carrots, celery, and onion and sauté for 5-10 minutes, or until onions start to soften.
- Add the garlic and barley. Cook, stirring constantly, to lightly toast the barley, for another 1-2 minutes.
- Add the sliced mushrooms and continue sautéing. The mushrooms will start to release their liquid.
- Add the stock, dried herbs, and bay leaf, and stir well. Bring to a boil, then lower heat to a simmer. Cook for 20-25 minutes.
- Add the undrained diced tomatoes to the pot. Season well with salt and pepper. Raise heat again and continue cooking for an additional 10-15 minutes, or until barley and vegetables are tender. Add the peas and simmer a few more minutes.
- Just before serving, remove the bay leaf, stir in chopped leafy greens and allow them to wilt in the residual heat. Ladle into bowls and serve immediately.
Notes
- Regular (i.e. not quick-cooking) barley can be used. Add an extra 20 minutes of initial simmering time, or until barley is tender.
- To make gluten-free: Swap the barley with brown rice.
- Use store-bought vegetable stock or make your own.
- How to freeze: store soup in freezer safe containers, like Souper Cubes to make reheating easy.
Nutrition
Calories: 252kcal, Carbohydrates: 41g, Protein: 7g, Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Sodium: 1404mg, Potassium: 836mg, Fiber: 9g, Sugar: 9g, Vitamin A: 10732IU, Vitamin C: 28mg, Calcium: 116mg, Iron: 3mg