Now's the time you're looking for something comforting, yet lighter than what's been on the menu for the last couple months right? Or maybe your family has been hit with cold and flu season and you need something that goes down easy. This easy Barley Lentil Soup fits the bill no matter what you need right now!
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Just like a warm hug in a bowl, barley lentil soup is gentle and nourishing, and especially comforting if you're feeling a little under the weather. Carrots, celery, and green beans are simple and familiar vegetables you're likely to have already in your fridge. Tomatoes add a special feel to the soup, and the barley and lentils cook down to make the broth slightly thicker, with more staying power. It's perfect for a lighter dinner, appetizer, or lunch. It can even be made in the slow cooker for an instant meal when you get home!
This soup goes great all by itself, or will pair well with crusty bread or dinner rolls, like these whole wheat drop biscuits, a refreshing winter fruit salad, like Fennel Grapefruit Salad, or an easy sandwich, like Mashed Chickpea Salad Sandwiches.
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Heart Health Benefits of Barley Lentil Soup
When you make soup yourself, you have complete control over the ingredients. In this case, I'm primarily talking about salt. Canned and frozen soup - even most recipes out there on the internet - contain an obscene amount of salt, and if you're trying to reduce your salt intake, that all but takes soup off the menu!
The high salt content is mostly because of using commercial broth. We sidestep that by using our own homemade vegetable stock! It's easy, but does take time. I try to keep some on hand all the time; especially in the winter! Alternatively, use a commercial vegetable stock with the lowest amount of sodium you can find.
We also load our soup up with veggies, versus a canned soup you might get that is mainly broth with a few cubes of carrots and beans. We pack in carrots, celery, onions, and green beans, along with delicious and filling barley and lentils for a wholesome and nutritious meal that will stick with you without weighing you down.
Barley is rich in fiber; specifically a type of fiber called beta glucan. You may know the term from oatmeal marketing, since oats are also high in this type of fiber. Beta glucans have been shown to be able to both lower cholesterol (1) and improve blood sugar control (2). Look for "hulled barley" at the store, as this is the whole grain version. Pearled barley is not considered a whole grain, but still provides a good amount of fiber and beta glucan, so is fine to use if you can't find hulled!
While soup is endlessly customizable, my barley lentil version features only 183 calories per serving. But it also boasts 35% of your daily value of fiber, 17% daily value of potassium, and 15% daily value iron. Wow! A perfect addition to any healthy eating plan!
Ingredients
There's so much wholesome nutrition in lentil barley soup! Here's what you'll need:
- Vegetable Stock
- Diced tomatoes
- Carrots
- Celery
- Onion
- Green beans
- Dry barley
- Green lentils
- Italian seasoning
- Bay leaf
- Crushed red pepper (optional)
- Salt (optional - not pictured)
See recipe card for quantities.
Instructions
You love an easy recipe, right? Me too! This is a chop, dump, and simmer recipe. Here's how!
- Step 1: First, chop the onion and celery, and slice the carrots. You can peel the carrots, too, if you like.
- Step 2: Now add all the ingredients to your soup pot, except the green beans.
- Step 3: Bring the soup to a boil, reduce heat to low, and simmer for 45 minutes.
- Step 4: Add the green beans and simmer for another 10 minutes.
Hint: we leave the green beans out until the end because they will be mush after simmering for close to an hour!
Substitutions
This soup is already low fat, low sodium, high fiber, and vegan. Here are some other options:
- Gluten free - use brown rice instead of barley (barley contains gluten, just like wheat)
- Higher protein - add more protein by using more lentils, adding a can of another type of bean, like black beans, or adding some cooked, diced meat, like chicken or beef
Variations
As mentioned above, soup is endlessly customizable. Here are some ideas:
- Spicy - add 1 teaspoon crushed pepper flakes or more while cooking, instead of ½ teaspoon called for in the recipe
- Curry - instead of Italian seasoning, try curry powder, some cumin, and fresh cilantro to finish
- Lentils - try French lentils or black beluga lentils for something a little different
See this lentil soup with spinach version!
Equipment
Soups require very little equipment usually, and barley and lentil soup is no different. Just your average kitchen tool, like knives and cutting boards, and measuring implements, plus a nice soup pot, with a lid, that is at least 4 quarts in volume is really all you need!
Storage
Cool leftovers completely, and store in an airtight container in the refrigerator for up to 5 days. Can be reheated on the stove or in the microwave.
This soup can be frozen for up to 6 months. You may need to add a little more liquid after it thaws.
Pro tip
You may want to keep a little extra vegetable stock on hand for leftovers, because the barley will continue to absorb more liquid after cooking, and may thicken the soup more than what you like. Simply thin it back out when you reheat it.
FAQ
No. Barley is not gluten free, and contains the gluten protein, along with wheat, rye, and crosses of these grains.
No! That's one of the things I love about using lentils! They cook up in just about 20 minutes, with no soaking required.
The short answer is yes, they do. But it's also important to know that it isn't necessary to eat grains and beans together in the same meal to make complete proteins. We now know that the body can assemble amino acids you consume through the day into complete proteins that it can use, so no need to stress over trying to always put them in the same meal!
Related
Looking for other heart healthy soup recipes? Try these:
Pairing
These are my favorite dishes to serve with Lentil Barley Soup:
📖 Recipe
Barley Lentil Soup
Equipment
Ingredients
- 6 cups Homemade Vegetable Stock (or low sodium vegetable broth)
- 1 can Diced tomatoes no added salt
- ½ cup dry Green Lentils
- 2 medium Carrots sliced (peeled if desired)
- 2 ribs Celery chopped
- 1 medium Onion chopped
- ¼ cup dry Barley
- 1 Bay leaf
- 1 tablespoon Italian Seasoning
- ½ teaspoon Crushed Red Pepper Flakes (optional)
- ½ tsp Salt (optional)
- ½ cup Green Beans fresh or frozen, cut if they're long
Instructions
- Add all ingredients, except green beans, to a large pot and bring to a boil over medium-high heat.
- Reduce heat to low, cover, and simmer for 45 minutes, stirring occasionally.
- Chop the green beans if they are long, and add them to the soup. Simmer another 10 minutes. Remove and discard bay leaf.
- Serve, garnished with chopped parsley, if desired.
Notes
Slow Cooker Directions:
Add all ingredients to the slow cooker, except green beans. Cook on high for 4-6 hours, or low for longer. Add the green beans, and cook for 10 minutes longer. Remove the bay leaf. Serve.Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Wash hands before touching food, and after touching your hair, face, pets, etc.
- Make sure all needed utensils and equipment are clean before beginning
- Cook to a minimum temperature of 165 °F (74 °C)
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
- Always open the lid of cooking pots away from your face to avoid scalding burns
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