One-Pot Barley And Lentil Soup Recipe
This Barley And Lentil Soup is a warming, filling meal that’s brimming with nutrients. It comes together easily using simple pantry staples and fresh seasonal vegetables.
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Servings: 8 people
Calories: 338kcal
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
Note 1: 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.
Please also note - when recipe testing this I found I used less liquid. As such I suggest trying 6 cups of stock having the final two in reserve if you'd like a thinner soup.
Note 2: If using a salted stock you may not want the full amount of salt listed in the recipe. In this instance I recommend starting with half the amount, tasting, and adjusting as you go.
Note 3: The barley still has some bite to it when simmered for 30 minutes. If your preference is to have it softer, cook the soup for an extra 15-20 minutes.
Nutrition
Serving: 1.5cups | Calories: 338kcal | Carbohydrates: 48g | Protein: 18g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 11mg | Sodium: 770mg | Potassium: 983mg | Fiber: 12g | Sugar: 6g | Vitamin A: 5438IU | Vitamin C: 49mg | Calcium: 216mg | Iron: 4mg
