Vegetable and Barley Soup Recipe – Healthy and Hearty
There is nothing quite like a warm, hearty soup to comfort and nourish the soul. This Vegetable and Barley Soup is the perfect recipe for those chilly evenings when you crave something satisfying and wholesome.
Loaded with a medley of fresh vegetables, tender barley, and a hint of umami from dried mushrooms, this soup is a delicious and nutritious way to embrace the season. Cannellini beans add protein to the soup, making it even more filling. Its rich flavors and easy preparation will make it a staple in your autumn menu.
Table of Contents
This is a Healthy Soup!
Loaded with vegetables, you can feel good about enjoying this soup. Barley increases the nutritional value, bringing fiber, magnesium, and antioxidants. In addition to magnesium, barley contains manganese, selenium, phosphorus, and B vitamins (such as niacin and thiamin). These support bone health, energy production, and overall bodily functions. Of course, we all know that beans are a healthy protein, which also help you feel full.
Dried Mushrooms are a great source of antioxidants and B vitamins. They also are rich in essential minerals such as copper, potassium, and zinc.
Opt for a no- or low-sodium broth to keep sodium down.
Ingredients in this Vegetable and Barley Soup
Dried Mushrooms: Crushed dried mushrooms are an optional ingredient but highly recommended for an extra layer of umami flavor. They deepen the soup’s savory profile and contribute a rich, earthy taste. If you include them, crush them into smaller pieces to distribute their flavor evenly.
You can omit them if you aren’t a mushroom person, but the soup will have a milder flavor. In truth, if you crush or chop them in small pieces, you won’t even know they are there, but you will enjoy the depth they add to the soup.
Vegetable Stock: Low-sodium vegetable stock helps control the soup’s salt level and enhances its overall flavor. You can substitute with chicken or beef stock, or use a mix of water and stock for a lighter taste.
Vegetables: Frozen green beans and corn are used for convenience and consistency. They add a burst of color and texture to the soup. Feel free to use fresh vegetables or other frozen veggies based on what you have on hand. Just ensure you have a total of 2 to 3 cups of vegetables.
Pearled Barley: Pearled barley adds a chewy texture and helps thicken the soup. It also provides a good source of fiber and nutrients. If barley is unavailable, you can substitute it with another grain like quinoa or farro, adjusting cooking times as needed.
Cannellini Beans: Cannellini beans contribute creaminess and protein to the soup and help make it more filling. Navy or Great Northern beans are good alternatives if cannellini beans are unavailable.
Tomato Paste: Tomato paste adds depth and a hint of tanginess to the soup, enhancing the overall flavor.
Italian Seasoning: This blend of herbs complements the vegetables and adds a touch of classic Italian flavor to the soup. If you don’t have Italian seasoning, you can mix dried basil, oregano, and rosemary.
Bay Leaf: A bay leaf adds a subtle depth of flavor to the soup. You can skip bay leaves if you don’t have them, though the soup might be slightly less aromatic.
Fresh Parsley: Garnishing with fresh parsley adds freshness and color to each serving.
Substitutions or Additions
Other Vegetables: Some other vegetables to consider using in this soup are russet potatoes, butternut squash, zucchini, yellow squash, spinach, kale and fresh or frozen peas.
Parmesan Cheese Rind: Swap the dried mushrooms for a parmesan cheese rind. Adding a rind of Parmesan cheese to this hearty vegetable barley soup will enhance its flavor by adding a subtle, savory richness. Parmesan rinds are packed with umami, which deepens the soup’s overall flavor without overpowering the vegetables and other ingredients. The rind will slowly release its flavor as the soup simmers, creating a slightly creamier, more robust broth.
The rind won’t fully melt, so you’ll want to remove it before serving. If you’re a fan of richer, heartier soups, this addition will take the flavor to the next level, making the soup more satisfying without needing extra seasoning.
Vegetable and Barley Soup
Ingredients
- 3 tablespoon olive oil
- 1 onion medium, diced
- 3 ribs celery sliced
- 4 cloves garlic minced
- 1 teaspoon Italian Seasoning
- 1 teaspoon dried thyme optional
- 1 bay leaf
- 2 tablespoons tomato paste
- 8 cups vegetable broth with low or no sodium or chicken or beef stock or a mix of water and stock
- 15 ounces diced tomatoes petite cut
- 1 cup pearl barley rinsed
- 1/2 ounce dried mushrooms, crushed optional, but recommended (Note 1)
- 1 cup frozen green beans (Note 2)
- 1/2 cup frozen corn (Note 2)
- 3 carrots sliced (Note 2)
- 15 ounces cannellini beans substitute Navy or Great Northern
- salt and pepper to taste
- fresh parsley to garnish
Instructions
- Heat olive oil over medium heat in a large soup pot.
- Add onions and celery and saute for 5 minutes until onions are soft and translucent.
- Add garlic and continue to cook for one minute.
- Add tomato paste, Italian seasoning, thyme (if using) and bay leaf and let cook for another minute.
- Add broth/water, canned diced tomatoes with juice, mushrooms, and barley to the pot. Turn the heat to medium-high, cover the pot, and bring to a boil.
- Once the contents have come to a boil, reduce the heat to maintain a gentle simmer (still covered). Simmer for 35 minutes, until barley is tender
- Stir in the cannellini beans, fresh carrots, beans, and corn, and cook for 5 more minutes.
- Remove bay leaf and adjust salt and pepper to taste. Garnish individual bowls with chopped parsley.
Notes
Nutrition
Other Vegetable Soup Recipes
- This easy-to-make crockpot pumpkin soup recipe combines the rich flavors of fall, blending the sweetness of carrots and leeks with the earthiness of sage and thyme. The pumpkin and potatoes create a naturally creamy base, so there’s no need for added butter or cream. A touch of cayenne adds just the right amount of warmth, while a dollop of crème fraîche and a sprinkle of pepitas make the perfect finishing touches.
- Make this easy, Healthy Homemade Tomato Soup from start to finish in under an hour. Suggestions for substitutions are included as well. This delicious, creamy soup is Dairy-Free, Gluten-Free, and Low-Fat.
- This chicken vegetable soup recipe is simply delicious, easy to make, and can be ready to eat in just a little over an hour.
- This Slow Cooker Potato Leek Soup is a comforting and hearty dish perfect for colder weather or anytime you’re in the mood for a satisfying soup.
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could you use rice instead of barley?
Absolutely!