Like what you see? Share it with your friends!

In an effort to get some grains, more specifically fiber, into our diet, Vegetable Barley Soup was on the Thomas-Ewing household menu!  (Actually, it was on the menu for two or three dinners, because this soup freezes very well!)

2-1

I remember well the cans of vegetable barley soup my mom used to buy for our school lunches when we were kids.  Campbells used to make a great soup – it’s been years since I’ve had it so I can’t comment in present tense about the product at all.  I wonder if she knew she was feeding us one of the healthiest foods on the planet?

1-4

Barley is a wonderfully versatile grain with a rich flavor and a pasta-like consistency.  When the weather’s cold, a big pot of soup simmering on the stove seems to make everything warm and cozy.  Adding some whole grain barley to the pot will improve your health along with the flavour of whatever soup or stew you’re cooking.  In addition to flavour, barley’s claim to nutritional fame is based on its being a very good source of dietary fiber, vitamin B1, magnesium, and niacin, to name a few.

3-2

So, you see, this soup is going to do your body good!  Another really cool thing about adding barley to a soup or a stew is that it acts as a thickening agent.  Barley can be quite high in starch levels, so when starch cooks, it can naturally thicken your soup stock.  You’ll often find that many soups and stews will contain potatoes for the same reason.

5-1

If barley is not your thing, you can totally substitute it with rice – that too, will thicken the soup and provide a great taste and texture.  I’m no nutritional expert, but I think using barley rather than rice is certainly a healthier choice, but to each their own!  ๐Ÿ™‚

6-1

Vegetable Barley Soup
Serves 8
Write a review
Print
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
163 calories
30 g
0 g
4 g
4 g
1 g
356 g
653 g
5 g
0 g
4 g
Nutrition Facts
Serving Size
356g
Servings
8
Amount Per Serving
Calories 163
Calories from Fat 34
% Daily Value *
Total Fat 4g
6%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 653mg
27%
Total Carbohydrates 30g
10%
Dietary Fiber 6g
24%
Sugars 5g
Protein 4g
Vitamin A
158%
Vitamin C
19%
Calcium
5%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup barley
  2. 3 medium-sized carrots, peeled and sliced
  3. 2 cups butternut squash, cubed
  4. 2 celery stalks, finely diced
  5. 1 large onion, finely chopped
  6. 2 tablespoons tomato paste
  7. 2 cloves garlic, minced
  8. 4 cups vegetable stock
  9. 4 cups water
  10. 2 tablespoons olive oil
  11. 1 teaspoon dried thyme
  12. 1/2 teaspoon salt
  13. 1/4 teaspoon black pepper
Instructions
  1. Heat the olive oil over medium heat in a large Dutch oven or stock pot.
  2. Add the onions, carrots, and celery. Saute for 5 minutes.
  3. Add the garlic, salt, and pepper, and saute for 2 minutes.
  4. Pour in the vegetable stock and water. Bring to a slight boil.
  5. Add in the butternut squash and barley. Stir and cover. Allow to cook for 15 minutes
  6. Next, add the tomato paste and dried thyme. Stir and cook for 15 additional minutes.
  7. Taste for seasoning and adjust if necessary. Serve hot with chopped parsley or scallions for garnish.
beta
calories
163
fat
4g
protein
4g
carbs
30g
more
Lord Byron's Kitchen http://www.lordbyronskitchen.com/
 vegetable-barley-soup

Like what you see? Share it with your friends!

This Post Has 16 Comments

  1. This looks like the perfect meal for a cold winter evening! I’m trying to incorporate more vegetarian recipes into my routine so I’m definitely going to have to make this.

    1. That’s great, Nellwyn! I have many vegetarian recipes on my blog – I’m sure you’ll find lots of soup recipes if that’s your thing. ๐Ÿ™‚

  2. That is a hearty looking soup! I’ve never tried adding barley to soups, but I will now. I agree with you that barley is healthier than rice. I’m saving your recipe. My boys will love this!

    1. Thank you, Jennifer. I love barley – it’s a shame that I don’t cook with it too often. That’s got to change. ๐Ÿ™‚

    1. Hi Tiffany… if you have a bulk store near your home, that’s where I would start to look for barley first. However, I’m sure a health food store such as Healthy Planet or Whole Foods would carry dry, uncooked barley. But, yes, in a pinch, rice would be a great substitute!

  3. This soup sounds amazing especially a cold day to warm you up! We often eat lots of soups around here because one it is always cold and two because they serve the whole family for more than one meal. I will definitely have to try this one.

    1. Precisely, Carrie! I love to make soups for two reasons: first, they are delicious; and second, there’s most always leftovers enough for another meal. ๐Ÿ™‚

Leave a Reply

Your email address will not be published. Required fields are marked *