Barley and Lentil Soup

Course Soup

Keyword Vegetable Broth, Garlic Cloves, Spinach, Carrot, Cayenne Pepper, Pearl Barley, Tomatoes, Shredded Carrot, Low Sodium Broth, Chicken Broth, Broth, Paprika, Barley, Lentils, Barley Soup, Soup, Onions, Onion, Diced Tomatoes, Carrots, Lentil Soup, Garlic, Cayenne

Dietary Need Vegetarian

Cooking Method Stovetop

Program Cooking Matters

Prep Time 25

Cook Time 1

Total Time 1 25

Servings

Calories 221kcal

Author Chef Alicia McCabe

Equipment

Stovetop
Colander
Large Pot with Lid

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

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