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Barley and lentil soup in a white bowl on a red and white tablecloth

Barley and Lentil Soup

Chef Alicia McCabe
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Prep Time 25 minutes
Cook Time 1 hour
Total Time 1 hour 25 minutes
Course Soup
Servings 8
Calories 221

Ingredients 

  • 3 Carrots Medium
  • 2 Onions Medium
  • 3 Garlic Cloves Large
  • 4 cups Spinach Fresh
  • ¾ cup Barley
  • 1 Tablespoon Canola Oil
  • 1 teaspoon Paprika
  • ½ teaspoon Cayenne Pepper
  • 6 cups Water
  • 4 cups Broth Chicken or vegetable; low-sodium
  • 1 cup Lentils Dried
  • 1 can Diced Tomatoes 14½ ounces; no salt added
  • 1 teaspoon Salt
  • ¼ teaspoon Ground Black Pepper
  • ¼ cup Parmesan Cheese Optional; grated

Equipment

  • Stovetop
  • Colander
  • Large Pot with Lid

Instructions

  • Rinse, peel, and dice carrots and onions. Peel and mince garlic. Rinse and chop spinach.
  • In a colander, rinse barley with cold water.
  • In a large pot, add oil. Heat over medium-high heat. Add carrots and onions. Cook until slightly soft, about 5 minutes.
  • Add garlic, paprika, and cayenne pepper to pot. Stir and cook for 30 seconds.
  • Add barley, water, and broth to pot. Bring to a boil. Reduce heat to low. Partially cover with a lid and simmer for 15 minutes.
  • In a colander, rinse lentils with cold water. Add lentils to pot, along with tomatoes. Cover and simmer for 30 minutes.
  • Add spinach to soup and stir. Cover and simmer for 5 more minutes.
  • Add salt and pepper and stir. If using Parmesan cheese, add now.

Video

Notes

  • If soup is too thick, add extra liquid (water or broth) to your taste.
  • Beans and grains continue to absorb water when stored in the fridge. When reheating leftover soup, add water or broth as needed.
  • Use kale, chard, or collard greens in place of spinach, if you like.
  • For a more filling and nutritious soup, add more colorful veggies.

Nutrition

Nutrition Facts
Barley and Lentil Soup
Amount per Serving
Calories
 
221
Calories from Fat 27
% Daily Value*
Fat
 
3
g
5
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
1
g
Sodium
 
441
mg
19
%
Potassium
 
690
mg
20
%
Carbohydrates
 
38
g
13
%
Fiber
 
12
g
50
%
Sugar
 
4
g
4
%
Protein
 
12
g
24
%
Vitamin A
 
5478
IU
110
%
Vitamin C
 
14
mg
17
%
Calcium
 
77
mg
8
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Barley, Barley Soup, Broth, Carrot, Carrots, Cayenne, Cayenne Pepper, Chicken Broth, Diced Tomatoes, Garlic, Garlic Cloves, Lentil Soup, Lentils, Low Sodium Broth, Onion, Onions, Paprika, Pearl Barley, Shredded Carrot, Soup, Spinach, Tomatoes, Vegetable Broth