Best Vegan Soup Recipe (filling + flavorful)
Servings: 4
This hearty vegetable barley soup is one of my favorite vegan soup recipes. Carrots, celery, mushrooms and tomatoes simmer with chewy barley and vegetable stock, then peas and kale go in at the end. It makes 4 bowls in 50 minutes and tastes even better the next day.
Equipment
Ingredients
- 2 tablespoon avocado oil
- 2 carrots diced
- 3 stalks celery diced
- ½ cup yellow onion diced
- 3 garlic clove minced
- ½ cup quick cooking barley
- 1 cup baby bella mushrooms sliced
- 8 cup vegetable stock
- 1 teaspoon dried Italian herb seasoning
- 1 bay leaf
- 3 cup diced tomatoes
- sea salt unrefined
- ground black pepper
- 1 cup peas frozen
- 2 cup kale chopped
Instructions
- Heat the oil in a large pot over medium heat. Add the carrots, celery and onion and cook until softened, 5 to 10 minutes.
- Add the garlic and barley and toast for 1 to 2 minutes. Stir in the mushrooms and cook until they release their liquid.
- Add the vegetable stock, Italian seasoning and bay leaf and bring to a boil, then reduce the heat and simmer for 20 to 25 minutes.
- Add the tomatoes, season with salt and pepper and cook until the barley and vegetables are tender, 10 to 15 minutes. Stir in the peas and cook a few minutes more.
- Remove the bay leaf, stir in the kale until wilted and serve hot.
Notes
- Storing: The flavor deepens overnight. Keep in an airtight container in the fridge for 4 to 5 days, or freeze in portions without the kale and stir in fresh kale when you reheat it.
- Reheating: The barley keeps absorbing broth as it sits, so add a splash of stock when reheating.
- Gluten-Free: Barley contains gluten. Use 1/2 cup rinsed quinoa instead, adding it with the tomatoes and simmering until tender, about 15 minutes.
- Protein Boost: Stir in 1 cup cooked lentils or chickpeas with the peas. More ideas in this plant-based protein guide.
Nutrition
Serving: 2cups, 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
