Vegetable Barley Soup



A healthy soup that’s hearty and filling.

Ingredients

Cook and prep time does not include chicken option. A traditional barley soup is usually made with beef. For added flavor without the additional fat, add 3/4 cups diced uncooked chicken to this soup if you wish.



Per 1¼-cup serving:

  • ½ teaspoon ghee or olive oil
  • ½ teaspoon mustard seeds, yellow or brown
  • pinch red chili flakes
  • ¼ teaspoon black pepper
  • ½ cup chopped leeks or onions
  • ½ cup celery, sliced into ¼-inch pieces
  • ½ tablespoon Bragg Liquid Aminos or tamari
  • ¾ cup cubed uncooked chicken breasts, optional
  • ¼ cup pearled barley, rinsed, and drained
  • ½ teaspoon cumin
  • ½ teaspoon coriander
  • ¼ teaspoon allspice
  • ½ cup carrots, cut into bite-sized pieces
  • ½ cup red or russet potato, cut into small cubes
  • ½ teaspoon marjoram
  • 2 to 6 cups vegetable stock
  • 1 bay leaf
  • 1½ cups coarsely torn spinach or arugula or both
  • ⅛ cup chopped fresh parsley

Using 1½ cups chicken:


  • 1½ cups cooked chicken breast (about 2 small breasts)

Directions

Per 1¼-cup serving:

  • Heat the oil in a soup pot over medium-high heat.
  • Add the mustard seeds and allow them to pop briefly in the hot oil.
  • Add the chili flakes, black pepper, leeks, celery, and aminos. If using chicken, add it now.
  • Sauté until the leeks are translucent, 2 or 3 minutes.
  • Add the barley and stir until well combined. Add the cumin, coriander, and allspice and continue to sauté or another 2 or 3 minutes or until the barley browns slightly.
  • Stir frequently. Add the carrots, potato, marjoram, Simmer another 3 minutes. Add some vegetable stock if the mixture gets dry.
  • When well browned, add 2 cups vegetable stock and the bay leaves.
  • Bring to a boil, then reduce the heat and simmer until the carrots and potatoes are cooked and the barley is soft.
  • Add the spinach. Add more vegetable stock if necessary as the barley absorbs the liquid. Remove the bay leaves before serving. Garnish with freshly chopped parsley.
  • Add the spinach. Add more vegetable stock if necessary as the barley absorbs the liquid.
  • Remove the bay leaves before serving. Garnish with freshly chopped parsley.
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Using 1½ cups chicken:

  • Stir in cooked chicken before serving

Nutritional Facts Per 1¼-cup serving

  • Calories 280
  • Total fat 4.0
  • Saturated fat 0.4
  • Carbohydrates 38.8g
  • Protein 22.5g

Nutritional Facts Using 1½ cups chicken

  • Calories 367
  • Total fat 5.1
  • Saturated fat 0.7
  • Carbohydrates 38.8g
  • Protein 42.1g

Serving Information

  • Serves 2
  • Prep 5m
  • Cook 20m
  • Total Time 25m

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