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Lentil Barley Soup

Three Stars Guiding Stars

  • Servings:

    4 (569 g) as an appetizer

  • Prep Time:

    30 minutes

  • Cook Time:

    120 minutes

Ingredients

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

Directions

1. In a large nonstick saucepan, heat oil over medium-high heat. Saute 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 (1 1/2 hours).
4. Garnish with parsley to serve.

Nutrition

Nutritional Facts
Servings 4 (569 g)
Base Nutrients
Calories 283 kcal (14%)
Calories from Fat 43 kcal (0%)
Total Fat 5 g (7%)
Saturated Fat 1 g (3%)
Cholesterol 0 mg (0%)
Sodium 272 mg (11%)
Total Carbohydrates 51 g (17%)
Dietary Fiber 12 g (48%)
Protein 10 g (16%)
Vitamins
Vitamin A n/a
Vitamin C 45 mg (50%)
Minerals
Calcium 125 mg (10%)
Iron 4 mg (23%)
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