Lentil Barley Soup - 2 Guiding Stars
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Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

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.
Nutritional analysis per serving: Calories 290; Total Fat 4g (5% Daily Value); Saturated Fat 0.5g (3% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 385mg (17% DV); Total Carbohydrate 53g (19% DV); Dietary Fiber 12g (43% DV); Total Sugars 9g; Includes 0g Added Sugars (0% DV); Protein 11g; Vitamin D 0% DV; Calcium 6% DV; Iron 15% DV; Potassium 15% DV; Copper 45% DV; Folate 40% DV; Manganese 40% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/lentil-barley-soup/
© 2024 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796