Lentil Barley Soup
This lentil barley soup recipe is a filling and hearty soup made with vegetables, legumes, spices, parsley, and drizzled with olive oil to top! It's loaded with good-for-you ingredients, is high in plant-based protein and fiber, and is vegetarian and vegan.
Equipment
- Large Pot
Ingredients
- 1/4 cup olive oil divided
- 1 sweet onion diced
- 1 zucchini chopped
- 8 ounces mushrooms sliced or chopped
- 1.5 cup french green lentils
- 1/2 cup pearled barley
- 1 14 ounce can Diced Tomatoes
- 2 teaspoons Herbes de Provence
- 1/2 teaspoon Crushed Red Pepper Flakes
- 8 cups Vegetable Stock I used low sodium
- 2 cups fresh spinach or kale chopped
- 1 cup fresh parsley
- Sea Salt and Black Pepper
Instructions
Stove Top Directions
- In a large soup or stock pot, heat 1 tablespoon olive oil over low heat. Sauté onion for 4 to 5 minutes. Add zucchini, mushrooms, green lentils, pearled barley, diced tomatoes, herbs de Provence, red pepper flakes, and vegetable stock. Bring to a boil, then cover and simmer for 1 hour, stirring occasionally.
- Take a few cups of soup and add to a blender with remaining olive oil. Blend on high until the mixture becomes a smooth creamy emulsion. Add back to the pot and stir. Add the spinach/kale and parsley, and cook for an additional 10 minutes.
- Taste and adjust seasoning- adding salt and pepper if needed. Serve with crusty homemade bread and a sparkling of nooch or parmesan cheese (optional, but recommended)!
Slow Cooker / Crock Pot Directions
- To a slow cooker, add onion, zucchini, mushrooms, lentils, barley, diced tomatoes, herbs de Provence, red pepper flakes, and vegetable stock. Cook for 5-6 hours on HIGH setting, or 6-7 hour on LOW setting. Lentils should be cooked all the way through.
- Take a few cups of soup and add to a blender with 1/4 cup of olive oil. Blend on high until the mixture becomes a smooth creamy emulsion. Add back to the slow cooker and stir. Add the kale and parsley, and cook for an additional 30 minutes.
- Taste and adjust seasoning- adding salt and pepper if needed. Serve with crusty homemade bread and a sparkling of nooch or parmesan cheese (optional, but recommended)!
Nutrition
Calories: 256kcalCarbohydrates: 36gProtein: 13gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 23mgPotassium: 658mgFiber: 15gSugar: 3gVitamin A: 2418IUVitamin C: 33mgCalcium: 90mgIron: 4mg
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