Lentil Barley Soup

Number of Servings: 4 (566g)
Active Time: 30 min.
Total Time: 2 hours
Lentil Barley Soup

Lentils and barley are both wonderful foods for improving the nutrition of your diet while reducing your environmental impact and spending less money on food. This filling soup brings the two together in the best possible way for a warming, flavorful meal you’ll be happy to eat again and again.

Ingredients

  • 1 Tbsp. olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 carrots, sliced
  • 2 ribs celery, chopped
  • ½ bell pepper, chopped
  • 4 sun-dried tomatoes, chopped
  • 1 tsp. basil
  • ½ tsp. oregano
  • 1 Tbsp. tomato paste
  • 3 (14.5 oz.) cans low-sodium vegetable broth
  • 1 (14.5 oz.) can diced tomatoes
  • ½ cup pearl barley
  • ½ cup dried lentils
  • 2 Tbsp. chopped fresh parsley

Directions

  1. In a large nonstick saucepan, heat oil over medium-high heat. Sauté onions and garlic until translucent (5-6 minutes).
  2. Add carrots, celery, bell pepper, sun-dried tomatoes, basil, and oregano. Cook until red bell pepper is just softened, stirring occasionally (8-10 minutes). Add tomato paste and cook until fragrant (1 minute).
  3. Deglaze pan by stirring in broth and tomatoes. Bring to a boil. Stir in barley and lentils. Reduce heat to low and simmer until barley and lentils are tender, stirring occasionally (1½ hours).
  4. Garnish with parsley to serve.

Nutrition Facts

4 servings per container

Serving Size 566g

Amount per serving
Calories 290
% Daily Value*
Total Fat 4g 5%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 2.5g
Cholesterol 0mg 0%
Sodium 385mg 17%
Total Carbohydrate 53g 19%
Dietary Fiber 12g 43%
Total Sugars 9g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 32g
Protein 11g
Vitamin D 0mcg 0%
Calcium 81.5mg 6%
Iron 3.1mg 15%
Potassium 780mg 15%
Vitamin A 374.9mcg 40%
Vitamin C 29.2mg 30%
Vitamin E 1.3mg 6%
Vitamin K 50.4mcg 40%
Thiamin 0.3mg 25%
Riboflavin 0.2mg 15%
Niacin 4.5mg 25%
Vitamin B6 0.4mg 25%
Folate 151.4mcg 38%
Vitamin B12 0mcg 0%
Biotin 1.7mcg 6%
Chloride 30mg 2%
Pantothenate 0.9mg 20%
Phosphorus 164.5mg 15%
Iodine 0.7mcg 0%
Magnesium 49.9mg 10%
Zinc 1.6mg 20%
Selenium 10.3mcg 20%
Copper 0.4mg 45%
Manganese 0.9mg 40%
Chromium 0.2mcg 0%
Molybdenum 4.6mcg 10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Low Sodium Vegetable Broth (water, Organic Carrots, Organic Celery, Organic Onions, Organic Leeks, Organic Tomato Puree (organic Tomatoes, Sea Salt, Citric Acid), Organic Mushrooms, Organic Garlic, Organic Spices, Organic Sea Salt), Diced Tomatoes (tomatoes, Tomato Juice, Salt, Citric Acid, Calcium Chloride), Carrots, Onion, Pearled Barley, Lentils, Celery, Red Bell Pepper, Tomato Paste, Olive Oil, Sun Dried Tomatoes, Parsley, Garlic, Basil, Oregano.

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