One-Pot Barley And Lentil Soup Recipe
This Barley And Lentil Soup is a deliciously warming meal that’s perfect for change of season weather or the cold winter months. A thick, hearty dish, filled with cozy flavours, it’s loaded with fibre, and created with a mix of pantry staples and fresh, seasonal vegetables. It’s big enough to feed a crowd and freezer-friendly so you can enjoy leftovers too.
In This Article
Nutritional Benefits
Meatless meals are often thought to lack substance, but that could not be further from the truth with this soup. It’s brimming with vegetables, and both the barley and lentils make it extra filling.
Barley has a wonderfully chewy texture and nutty flavor. It’s also an excellent source of the soluble fiber beta-glucan. This nutrient provides an abundance of health benefits, that range from reduced cholesterol to improved immune function (1,2). Some of these actions can be attributed to beta-glucan acting as a prebiotic feeding the beneficial bacteria in your gut. This in turn stimulates the growth and activity of these bacteria, which helps support digestive health, immune function, and nutrient absorption overall (3).
The lentils provide plant-based protein, more dietary fiber, in addition to iron, folate, and various B vitamins, as well as minerals like zinc, potassium and magnesium (4). This combination of nutrients support heart and gut health as well as balancing blood sugar amongst many other things. Their rich polyphenol content provides antioxidant and anti-inflammatory effects too (4).
Ingredients – What You’ll Need To Make This Recipe
This lentil barley soup recipe is a complete meal with plenty of essential nutrients to keep you satisfied. It layers lots of flavour in easy steps using simple ingredients you’ll easily find at the grocery store. Some may even be pantry staples for you. The pearl barley and lentils build a hearty foundation while the veg add texture and flavour. If those I’ve used aren’t in season for you replace them with what you have on hand.
- Pearled barley – gives the soup plenty of body and the starch it contains slightly thickens the broth.
- Dried green lentils – also contribute to the soup’s texture by acting as a natural thickener. They help create a creamy, velvety consistency and add depth to the overall taste of the soup.
- Chicken stock – provides the savoury backbone and umami taste that ties the grains and vegetables together. This can be replaced with vegetable stock or broth if preferred.
- Leek – mild, sweet, and complex onion-like flavour that forms a soft aromatic base.
- Kale – contributes earthy, slightly bitter flavours that balance the richness of the stock.
- Carrot – brings natural sweetness that rounds out the soup.
- Potato – adds starch, that thickens the soup and makes it creamy when blended.
- Mushrooms – contribute a deep, earthy flavour and a rich, savory umami taste.
- Dried thyme and oregano – this combination adds warmth, earthiness, pungency and a slight bittersweet taste to the soup.
- Fennel seeds – provide a subtle anise note that lifts the savoury flavours.
- Fresh Garlic – contributes plenty of pungency.
- Olive oil – used to gently sauté the veg and aromatics in addition to adding its own unique taste.
- Salt and pepper – enhance and balance all the other ingredients.
- Flat-leafed/Italian parsley – adds colour, more nutrients and a distinctly herbaceous flavour to the finished soup.
- Grated parmesan cheese – optional, but contributes more creaminess.
To make this extra decadent add a dollop of sour cream or Greek yoghurt into the hot soup bowls just as they’re being served. Then sprinkle with the chopped parsley or any fresh herbs of your choosing.
How To Make This Barley And Lentil Soup
This is the perfect soup for a cold winter day or for cool weather during the changing seasons. Be sure to use a very large pot to make this in. You’ll need one that can hold at least 4 quarts/litres.
- Heat the olive oil in a large pot over a medium heat. Add in the sliced leek and sauté for 4-5 minutes, stirring frequently until soft.
- Add in the remaining tablespoon of olive oil and stir in the spices. Cook for 30 seconds until fragrant, then add the garlic, sliced mushrooms, kale, carrot, potato, half a teaspoon of salt and plenty of fresh ground pepper.
- Next, pour in the sliced mushrooms, kale, carrot, potato, half a teaspoon of salt and plenty of fresh ground pepper. Sauté for 4-5 minutes or until the veg start to soften.
- Add the rinsed lentils and barley to the pot, along with the other half a teaspoon of salt, more fresh black pepper and the stock. Give everything a good stir.
- Bring to the boil, then reduce the heat to low and let the soup simmer for 30 minutes or until the barley and lentils are tender.
- Using a stick blender, roughly blend the soup to thicken it slightly, and add in the parsley and grated parmesan if using.
- Serve drizzled with olive oil, a little more parmesan and crusty bread for a hearty meal.
The barley still has some bite when simmered for 30 minutes. If your preference is to have it softer, cook the soup for an extra 15-20 minutes.
Substitutions And Variations
To make this a vegan soup replace the chicken stock with vegetable broth or stock.
For a Middle Eastern inspired flavour profile, swap out the thyme, oregano and fennel for 1 tsp cumin, 1 tsp allspice, and ¼ tsp cinnamon. Also increase the barley and lentils to 1 and ¼ cups each and make it more stew-like.
Add a squeeze of lemon juice or lime juice to the soup once ready to balance the richness and saltiness, and to add a fresh, zesty taste.
Swiss chard can replace the kale if preferred or if kale isn’t in season.
Want a smoother soup? Simply add all of it to a blender and blend until you reach your desired consistency.
For a gluten free version replace the barley with brown rice. To do this though I recommend cooking the rice in separate pot so it doesn’t over-cook and become soggy. Also – if you have leftovers do not store the rice in the soup, as this is another thing that will make it soggy. See recipe card for more details.
Tips For Success With This Recipe
Don’t skip on rinsing the barley and lentils before you start. This helps remove dust and excess starch, which can give the soup a gritty mouthfeel.
Keep an eye on your soup and ensure its simmering, not boiling. You don’t want to lose too much liquid to evaporation.
While the stock can be replaced with water I don’t recommend it. Using stock gives the soup a rich, satisfying flavour.
Storing/Freezing
Cool the soup completely before storing leftovers in an airtight container in the fridge for up to 5 days or freezer for up to 6 months. If freezing, leave some space at the top of the container for expansion.
Just note that the barley will continue to absorb liquid and can become soft. If it becomes too thick for your liking, add ¼ – ½ cup more stock to reach your desired consistency when re-heating. Add fresh lemon juice and a sprinkle of salt to revive flavours.
FAQ
No, the barley and lentils cook along with the veg so it’s a quick and easy one pot recipe.
Yes, barley does contain gluten. For a gluten free version of this recipe check the tips for success section or the recipe card.
You can, though its not necessary. Soaking grains and legumes like the barley and lentils is often done to aid digestion and may be helpful for people with digestive concerns. If doing so the cooking time and amount of liquid added should be reduced.
More Soup Recipes To Try
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One-Pot Barley And Lentil Soup Recipe
Equipment
- 1 Large pot
Ingredients
- 8 cups chicken or vegetable stock (2 quarts/2 litres)
- ¾ cup dry, green lentils
- ¾ cup pearl barley (see note 1)
- 1 large leek, thinly sliced and rinsed
- 1 bunch lacinato / Tuscan kale (roughly 3 cups of leaves)
- 1 large carrot, cut in a chunky dice
- 1 large potato, cut in a chunky dice
- 7 oz brown mushrooms, stem removed, sliced (200g)
- ½ bunch flat leaf parsley, roughly chopped (about 1 cup)
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp dried thyme
- 1 tsp dried oregano
- ½ tsp fennel seeds
- 1 tsp salt (see note 2)
- Plenty of fresh black pepper
- ½ cup Parmesan cheese (optional)
Instructions
- Thoroughly rinse the barley and lentils to remove any dust and grit.
- Heat 1 tablespoon of olive oil in a large, heavy based saucepan or soup pot.
- Add in the sliced leek and sauté for 4-5 minutes, stirring frequently until soft.
- Add in the remaining tablespoon of olive oil and stir in the spices. Cook for 30 seconds until fragrant, then add the garlic, sliced mushrooms, kale, carrot, potato, half a teaspoon of salt and plenty of fresh ground pepper.
- Sauté for 4-5 minutes or until the vegetables start to soften.
- Add the lentils and barley to the pot, along with the other half a teaspoon of salt, and more fresh black pepper. Stir to mix everything well then add in the stock.
- Bring the soup to the boil, then reduce the heat to low and let it simmer for 30 minutes or until the barley and lentils are tender (see note 3).
- Using a stick blender, roughly blend the soup to thicken it slightly
- Add in the chopped parsley and grated parmesan if using then stir well to combine.
- Serve drizzled with olive oil, and a little more parmesan. A squeeze of fresh lemon juice if desired is also delicious.
Video
Notes
Nutrition
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Gabby Campbell
Gabby is a degree qualified Naturopath/Nutritionist (BHSc Nat) with a love of all whole foods. She started her Naturopathic career in clinical practice before making the move to recipe development and online education – a result of wanting to combat the misinformation that abounds on the internet about food and health. Whole Natural Kitchen aims to transform the way you think about healthy eating by helping you embrace an abundance of nutritious foods while leaving the health fads behind. MORE ABOUT GABBY