Description
This hearty vegetable barley soup is a comforting and nutritious meal packed with pearl barley, a medley of fresh vegetables, cannellini beans, and flavorful herbs. It’s simmered gently to develop a rich, satisfying flavor perfect for a cozy lunch or dinner.
Ingredients
Scale
Grains and Legumes
- 1 cup pearl barley
- 1 can cannellini beans, rinsed
Vegetables and Herbs
- 1 medium onion, finely chopped
- 3 cloves garlic, grated or minced
- 2 large carrots, halved and sliced into disks
- 1 medium leek, trimmed and thinly sliced
- 1 celery rib, finely chopped
- 1 bunch parsley, finely chopped
- 1.2 pounds potatoes, peeled and diced
- 1 can diced tomatoes
Liquids and Seasonings
- 3 tablespoons olive oil
- 1 tablespoon tomato paste
- 3 cups vegetable stock
- 1 teaspoon fine sea salt, more to taste
- Pepper to taste
Instructions
- Soak the Barley: Place the pearl barley in a sieve and rinse thoroughly under running water. Transfer it to a bowl, cover with 2 cups (480 ml) of water, and let it soak for 30 minutes. Meanwhile, prepare all the vegetables as described.
- Sauté Vegetables: Heat olive oil in a large pot over medium-high heat. Add the chopped onions and cook until tender and slightly browned, which takes a few minutes. Stir in the tomato paste and cook for 1 minute to develop flavor.
- Add Vegetables and Garlic: Add the carrots, leeks, and celery to the pot, cooking until the leeks soften. Then add the garlic, diced potatoes, and chopped parsley. Stir the mixture several times and cook for about a minute, until the garlic is aromatic.
- Add Barley and Liquids: Drain the soaked barley and add it to the pot along with the soaking water, diced tomatoes, and 3 cups of vegetable stock. Stir to combine evenly and ensure all potatoes are submerged in the liquid.
- Simmer the Soup: Bring the soup to a boil then reduce the heat to medium. Cover the pot and cook for 40-50 minutes, stirring occasionally, until the potatoes are soft and the barley is tender. Check periodically to make sure the soup is simmering gently.
- Add Beans and Adjust Seasonings: Turn off the heat and fold in the rinsed cannellini beans. Taste the soup and add more sea salt or pepper as needed. If the soup is too thick, add additional vegetable stock to reach desired consistency.
- Garnish and Serve: Optionally sprinkle extra chopped parsley on top. Serve the soup hot as a hearty, nourishing meal.
- Storage: Store any leftovers in an airtight container in the refrigerator for up to 2 days or freeze for up to 3 months for later enjoyment.
Notes
- Soaking the barley helps reduce cooking time and improves texture.
- You can substitute vegetable stock with low sodium broth for a lighter option.
- Feel free to adjust the vegetable types based on seasonal availability.
- Add extra herbs like thyme or bay leaf for additional flavor.
- This soup freezes well and can be reheated gently on the stovetop.
Nutrition
- Serving Size: 1 bowl (approximately 1.5 cups)
- Calories: 280 kcal
- Sugar: 5 g
- Sodium: 480 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 46 g
- Fiber: 8 g
- Protein: 9 g
- Cholesterol: 0 mg
