If you’re looking for a comforting and healthy meal that is both filling and nutritious, vegetable barley soup is the perfect choice. This classic soup combines wholesome vegetables, hearty barley, and savory seasonings to create a satisfying dish that is perfect for any time of year. Whether you’re preparing a cozy dinner or meal prepping for the week, this vegetable barley soup is a great way to incorporate healthy ingredients into your diet.
This soup is a versatile and hearty meal that’s ideal for anyone looking for a nutritious and low-calorie option. Packed with fiber, protein, and essential vitamins, it provides both comfort and health benefits. Additionally, it’s easy to make and can be customized based on the ingredients you have available. Let’s dive into why vegetable barley soup should be a staple in your kitchen and how you can make it at home.
Why You’ll Love Vegetable Barley Soup
Vegetable barley soup is more than just a bowl of vegetables – it’s a complete meal in itself. Here’s why you should consider adding it to your weekly menu:
Rich in Fiber and Protein: The barley and beans in this soup provide a great source of fiber and plant-based protein, which support digestion and help you stay full longer.
Packed with Nutrients: With ingredients like carrots, celery, and spinach, this soup is a powerhouse of vitamins and minerals. It’s an easy way to add a variety of vegetables to your diet.
Customizable: The beauty of vegetable barley soup lies in its versatility. You can use whatever vegetables you have on hand, making it a perfect meal for cleaning out your fridge.
Perfect for Meal Prep: This soup stores well in the fridge for a few days and can be easily frozen for longer storage. It’s a great option for those looking to prepare meals in advance.
Ingredients in Vegetable Barley Soup
To make the perfect vegetable barley soup, you’ll need a few simple ingredients. Here’s what goes into this hearty dish:
Barley: Barley is a whole grain that’s rich in fiber and has a chewy texture. You’ll typically use pearl barley, but hulled barley can also be used if you have more time for cooking.
Vegetables: Carrots, celery, onion, and spinach are the traditional vegetables used in this soup. However, you can also experiment with other vegetables like parsnips, sweet potatoes, or zucchini.
Beans: Beans are a great addition to vegetable barley soup, providing an extra source of protein. You can use white kidney beans, cannellini beans, or chickpeas.
Tomato Paste: Tomato paste adds depth and richness to the soup. It balances out the flavors and helps thicken the broth.
Broth: Use vegetable broth for a vegetarian version, or chicken broth if you prefer a richer taste. The broth is the base that brings everything together.
Seasonings: Common seasonings for this soup include thyme, basil, onion powder, garlic, and bay leaves. These spices give the soup a warm, aromatic flavor.
How to Make Vegetable Barley Soup
Making vegetable barley soup is easy and straightforward. With just a few steps, you can have a delicious, hearty soup ready in under an hour. Here’s a simple guide to get you started:
Step 1: Prepare the Vegetables
Start by washing and chopping all of your vegetables. Peel the carrots and chop them into small pieces. Dice the celery and onion, and wash the spinach. You can also use a food processor to speed up the chopping process if you’re in a hurry.
Step 2: Sauté the Vegetables
In a large soup pot, heat 1 tablespoon of olive oil over medium heat. Add the diced onion, carrots, and celery, and sauté for about 5-7 minutes until the vegetables are softened and fragrant.
Step 3: Add Tomato Paste and Broth
Stir in the tomato paste, followed by the vegetable broth. Use a spoon to scrape up any brown bits from the bottom of the pot for added flavor. Add the barley and beans, and stir everything together. Bring the mixture to a boil.
Step 4: Simmer the Soup
Once the soup reaches a boil, reduce the heat to low and cover the pot. Let the soup simmer for 50-60 minutes, or until the barley is tender and cooked through. The longer it simmers, the more the flavors will develop.
Step 5: Add Spinach and Serve
In the last few minutes of cooking, stir in the spinach. Allow the spinach to wilt for about 1 minute before tasting the soup and adjusting the seasoning with salt and pepper if needed. The soup will thicken upon standing or in the fridge, so if it becomes too thick, simply add more broth or water to thin it out.
Step 6: Serve and Enjoy
Ladle the soup into bowls and serve hot. For a complete meal, pair it with crusty bread or a simple side salad. Enjoy the hearty, flavorful goodness of vegetable barley soup!
Tips and Variations
Add Protein: If you’d like to add more protein to the soup, consider adding cooked chicken, turkey, or tofu.
Spicy Kick: For a spicy version of this soup, you can add a pinch of red pepper flakes or a dash of hot sauce.
Different Vegetables: If you’re not a fan of certain vegetables, feel free to substitute them with others. Try adding zucchini, bell peppers, or green beans for a twist on the traditional recipe.
Use Frozen Vegetables: If you’re short on time, you can use frozen vegetables instead of fresh ones. Just be sure to adjust the cooking time slightly.
Herb Variations: You can experiment with different herbs and seasonings to change the flavor profile. Try adding rosemary, oregano, or sage for a new flavor combination.
Storage and Reheating
This vegetable barley soup is great for meal prep, as it stores well in the fridge and even improves in flavor after a day or two. Here’s how to store and reheat your soup:
Refrigeration: Allow the soup to cool completely before transferring it to an airtight container. It can be stored in the fridge for up to 4 days.
Freezing: This soup freezes well for up to 3 months. Make sure to let it cool completely before transferring it to a freezer-safe container. To reheat, simply thaw the soup overnight in the fridge and reheat on the stovetop or in the microwave.
Reheating: When reheating, you may need to add a bit of extra broth or water as the barley continues to absorb liquid over time.
Vegetable Barley Soup Recipe Card
Ingredients:
2 tablespoons olive oil
1 medium onion, diced
3 medium carrots, peeled and chopped
3 celery stalks, chopped
2 cups butternut squash, peeled and chopped
3 cloves garlic, minced
1/4 cup tomato paste
8 cups vegetable broth (or chicken broth)
1 cup pearl barley
1 cup canned white kidney beans (or any preferred beans)
3 cups packed fresh baby spinach
Seasonings:
1 teaspoon dried thyme
1 teaspoon dried basil (or 2 teaspoons fresh basil)
1/2 teaspoon onion powder
1/2 teaspoon kosher salt (or to taste)
1/2 teaspoon ground black pepper
1 bay leaf (optional)
Instructions:
Prepare the Vegetables: Chop the onion, carrots, celery, and butternut squash. You can use a food processor for faster preparation, but manual chopping works fine as well.
Sauté the Vegetables: Heat olive oil in a large pot over medium heat. Add diced onions and garlic, sautéing for 3-4 minutes until fragrant. Add carrots, celery, and squash, and sauté for another 5 minutes.
Add Tomato Paste and Broth: Stir in tomato paste, then add vegetable broth, pearl barley, white kidney beans, and seasonings (thyme, basil, onion powder, salt, pepper, and bay leaf). Bring to a boil.
Simmer: Reduce the heat to low, cover the pot, and let the soup simmer for 50-60 minutes or until the barley is tender.
Add Spinach: Stir in fresh spinach and cook for 1-2 minutes until wilted.
Serve: Taste and adjust seasoning if needed. Serve hot with crusty bread or your favorite side dish.
Notes:
Vegetable Options: You can swap in other vegetables like sweet potatoes, zucchini, or green beans.
Barley Alternatives: If you prefer hulled barley, note that it takes longer to cook (about 20-30 minutes more).
Make Ahead: The soup can be stored in the fridge for up to 4 days or frozen for up to 3 months. Add extra broth when reheating if the soup thickens.
Add Protein: For a higher-protein version, you can add cooked chicken, turkey, or tofu.
Nutritional Facts (Per Serving):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 191 kcal |
| Carbohydrates | 36g |
| Protein | 5g |
| Fat | 4g |
| Saturated Fat | 1g |
| Sodium | 1237mg |
| Potassium | 490mg |
| Fiber | 7g |
| Sugar | 6g |
| Vitamin A | 9229IU |
| Vitamin C | 15mg |
| Calcium | 62mg |
| Iron | 2mg |
Prep Time: 15 minutes
Cook Time: 60 minutes
Total Time: 75 minutes
Method: Stovetop
Cuisine: American, Vegetarian
Servings: 6
Calories: 191 per serving
Yield: 6 servings
