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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