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

Barley and Lentil Soup

Chef Alicia McCabe

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.
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