Hearty & Healthy Barley Lentil Soup: Your Ultimate Vegetarian Comfort Meal

There’s nothing quite like a steaming bowl of homemade soup to bring comfort and warmth, especially when the weather turns cool. Our Barley Lentil Soup is a prime example of such a dish – a truly hearty and wholesome meal packed with fresh vegetables and nourishing legumes. It’s a culinary hug in a bowl, offering both incredible flavor and a wealth of health benefits. Whether you’re a vegetarian seeking a satisfying main course or simply looking for a delicious, fiber-rich addition to your meal rotation, this soup is guaranteed to become a household favorite.

This recipe is designed to be straightforward yet incredibly rewarding. It combines the earthy goodness of lentils with the chewy texture of pearl barley, all simmered in a rich, savory vegetable broth alongside a colorful medley of fresh produce. The result is a deeply flavorful, filling, and surprisingly easy-to-make soup that’s perfect for a cozy weeknight dinner or for meal prepping a week’s worth of healthy lunches.

Beyond its delicious taste, this barley lentil soup shines as a nutritional powerhouse. Lentils are renowned for their high protein and fiber content, making this soup incredibly satisfying and beneficial for digestion. Barley adds another layer of beneficial fiber and a pleasing texture that holds up beautifully during cooking. With an abundance of vegetables like carrots, celery, onions, garlic, and bell pepper, you’re also getting a significant boost of vitamins and antioxidants. It’s a meal that truly nourishes the body and soul.

Dive into the details of this amazing recipe, and prepare to add a new staple to your culinary repertoire!

Recipe

Barley Lentil Soup

No ratings yet

This hearty legume soup with fresh vegetables is a comforting and delicious cool weather meal.

AuthorAuthor: Mary Ann

Add to CollectionGo to Collections
Add to Shopping ListGo to Shopping List

Print

Prep Time 20 minutes mins

Cook Time 1 hour hr 30 minutes mins

Total Time 1 hour hr 50 minutes mins

Course Main Dish

Cuisine American

Servings 8 servings

Calories 290

Ingredients

  

• 8 sun-dried tomatoes, rehydrated, drained, and chopped
• 3 tablespoon olive oil
• 2 onions, chopped
• 4 garlic cloves, minced
• 3 carrots, sliced
• 4 celery stalks, sliced
• 1 red bell pepper, chopped
• 2 teaspoon dried basil
• 1 teaspoon oregano, dried and crumbled
• 70 oz. vegetable broth, plus more for thinning as desired
• 28 oz. can whole tomatoes
• 2 tablespoon tomato paste
• 1 cup pearl barley
• 1 cup dried lentils
• salt and pepper to taste

Cook ModePrevent your screen from going dark

Instructions

• Heat oil in a large Dutch oven over medium high heat. Add onions and sauté until translucent.
• Add next 7 ingredients and cook until bell pepper just softens (about 6 minutes).
• Mix in the broth, tomatoes and tomato paste. Bring to a boil, stir in barley and lentils.
• Reduce heat and simmer until barley and lentils are tender, stirring occasionally, about 1 ½ hours.
• Thin soup to desired consistency with additional broth, and season with salt and pepper before serving.

Nutrition per serving

Serving: 1 BowlCalories: 290 calCarbohydrates: 46 gProtein: 14 gFat: 7 gSodium: 1125 mgFiber: 14 gSugar: 7 g

Share
Pin

Why You’ll Love This Barley Lentil Soup

This Barley Lentil Soup isn’t just a meal; it’s an experience. Here’s why it deserves a spot in your recipe collection:

• **Ultimate Comfort Food:** The rich broth, tender legumes, and soft vegetables create a deeply satisfying texture and a warm, inviting aroma that makes you feel cozy from the first spoonful.
• **Nutritionally Dense:** Packed with protein and fiber from lentils and barley, alongside a vibrant array of vitamins and minerals from the fresh vegetables, this soup is a complete and balanced meal. It supports digestive health and keeps you feeling full and energized.
• **Budget-Friendly:** Lentils and barley are economical pantry staples, making this soup an affordable option for feeding a family or batch cooking without breaking the bank.
• **Easy to Make:** Despite its depth of flavor, the preparation is straightforward, involving simple sautéing and simmering. It’s perfect for both novice cooks and seasoned chefs looking for a fuss-free meal.
• **Versatile:** Easily adaptable to what you have on hand or your dietary preferences. Add different vegetables, spices, or even a protein if you’re not strictly vegetarian.
• **Great for Meal Prep:** This soup tastes even better the next day as the flavors meld and deepen. It reheats beautifully, making it an ideal candidate for meal prepping healthy lunches or dinners throughout the week.

Key Ingredients for a Flavorful Barley Lentil Soup

The magic of this soup comes from a thoughtful combination of simple yet potent ingredients. Here’s a closer look at the stars of our show:

• Sun-Dried Tomatoes: These concentrated gems add an intense, sweet, and tangy umami punch that elevates the broth. Rehydrating them first ensures they blend seamlessly into the soup.
• Olive Oil: The foundation for sautéing our aromatics, providing a rich base flavor and healthy fats.
• Aromatics (Onions, Garlic): The backbone of any good soup, these ingredients are sautéed until fragrant and translucent, building a deep flavor profile.
• Root Vegetables (Carrots, Celery): Essential for a classic soup mirepoix, they add sweetness, earthiness, and a lovely texture that softens beautifully during simmering.
• Red Bell Pepper: Brings a touch of sweetness and a vibrant color, along with an extra dose of vitamins.
• Dried Herbs (Basil, Oregano): These classic Mediterranean herbs infuse the soup with a wonderfully aromatic and comforting essence. Crumbled oregano releases its flavor more effectively.
• Vegetable Broth: The liquid base for our soup. Using good quality vegetable broth is crucial for a vegetarian soup, as it provides savory depth. Keep extra on hand for adjusting consistency.
• Canned Whole Tomatoes: These break down during cooking to create a rich, slightly chunky tomato base, contributing acidity and freshness.
• Tomato Paste: A small but mighty ingredient, tomato paste intensifies the tomato flavor, adding another layer of savory depth and body to the broth.
• Pearl Barley: This grain adds a delightful chewy texture and makes the soup incredibly filling. Pearl barley is polished, meaning it cooks faster than hulled barley and doesn’t require pre-soaking.
• Dried Lentils: Brown or green lentils work best here as they hold their shape well during the long simmer, providing a creamy texture and a significant protein and fiber boost. Red lentils tend to break down too much.
• Salt and Pepper: Essential for seasoning. Always taste and adjust at the end to bring out all the flavors.

Step-by-Step Cooking Guide for Perfect Barley Lentil Soup

Making this hearty soup is a rewarding experience. Follow these steps for a delicious result:

1. Start with a Flavorful Base: In a large Dutch oven or heavy-bottomed pot, heat the olive oil over medium-high heat. Add the chopped onions and sauté them gently until they become soft and translucent, typically taking about 5-7 minutes. This step is crucial for building the foundational flavor of your soup.
2. Build the Vegetable Medley: Once the onions are ready, add the minced garlic, sliced carrots, sliced celery, chopped red bell pepper, rehydrated and chopped sun-dried tomatoes, dried basil, and crumbled dried oregano. Cook these ingredients together for about 6 minutes, stirring occasionally, until the bell pepper begins to soften and all the vegetables are fragrant. This process allows their flavors to meld beautifully.
3. Introduce the Liquids and Legumes: Pour in the vegetable broth, then add the canned whole tomatoes (crushing them with your hands or a spoon as you add them), and stir in the tomato paste. Bring the mixture to a rolling boil. Once boiling, stir in the pearl barley and dried lentils. Ensure everything is well combined.
4. Simmer to Perfection: Reduce the heat to low, cover the pot, and let the soup simmer gently. This slow cooking process is key for the barley and lentils to absorb the flavors and become perfectly tender. Stir occasionally to prevent sticking and ensure even cooking. This will take approximately 1 ½ hours. Be patient – the wait is well worth it!
5. Adjust and Serve: After 1 ½ hours, check the barley and lentils for tenderness. If the soup is too thick for your liking, add a little extra vegetable broth until it reaches your desired consistency. Finally, season generously with salt and freshly ground black pepper to taste. Ladle into bowls and serve hot with your favorite accompaniments.

Tips for Success

To ensure your Barley Lentil Soup turns out perfect every time, consider these helpful tips:

• Don’t Skip Sautéing: Properly sautéing the onions until translucent and then cooking the other vegetables helps to deepen their flavors and soften their texture, which is essential for a rich soup.
• Choose the Right Lentils: Brown or green lentils are ideal for this soup as they hold their shape well. Red lentils tend to break down and can make the soup mushy.
• No Need to Soak Barley or Lentils: Pearl barley and most dried lentils (especially brown and green) do not require pre-soaking, which saves prep time.
• Crush Whole Tomatoes by Hand: This technique gives the soup a rustic texture while allowing the tomatoes to release their juices and flavor more effectively than simply dicing them.
• Adjust Broth Consistency: The soup will thicken as it simmers and as the barley and lentils absorb liquid. Don’t hesitate to add more vegetable broth if you prefer a thinner consistency upon serving or reheating.
• Taste and Season Generously: Salt and pepper are crucial for bringing out all the flavors. Taste the soup before serving and adjust seasonings as needed. A pinch of red pepper flakes can add a subtle kick if desired.
• Use a Good Dutch Oven: A heavy-bottomed pot like a Dutch oven distributes heat evenly, preventing scorching and ensuring a consistent simmer.

Variations & Customizations

This Barley Lentil Soup is wonderfully versatile. Feel free to experiment with these ideas:

• Add More Greens: Stir in a few handfuls of fresh spinach or chopped kale during the last 10-15 minutes of cooking for an extra nutritional boost and vibrant color.
• Spice it Up: For those who enjoy a little heat, add a pinch or two of red pepper flakes along with the dried herbs. A dash of smoked paprika can also add a smoky depth.
• Incorporate Other Vegetables: Zucchini, diced potatoes, or parsnips can be added with the carrots and celery for more variety.
• Make it Creamier: A splash of coconut milk or a dairy-free cream alternative at the end can add a lovely richness.
• Fresh Herbs Finish: Garnish with fresh parsley or cilantro just before serving to add brightness and a pop of fresh flavor.
• Cheese Topping: For non-vegans, a sprinkle of grated Parmesan cheese or a dollop of Greek yogurt can be a delightful addition.
• Gluten-Free Option: While barley contains gluten, you can make this soup gluten-free by substituting the barley with brown rice or quinoa. Adjust cooking times accordingly.

Health Benefits of Barley Lentil Soup

This soup is a true champion of wellness, offering a plethora of health benefits:

• High in Fiber: Both barley and lentils are excellent sources of dietary fiber. Fiber is vital for digestive health, helps regulate blood sugar levels, and promotes a feeling of fullness, which can aid in weight management.
• Rich in Plant-Based Protein: Lentils are an incredible source of plant-based protein, making this soup a great option for vegetarians and vegans. Protein is essential for muscle repair, growth, and overall body function.
• Packed with Vitamins and Minerals: The variety of vegetables (carrots, celery, onions, bell pepper) provides a wide spectrum of vitamins (A, C, K), minerals (potassium, iron), and antioxidants, supporting immune function and overall health.
• Heart-Healthy: Being low in saturated fat and cholesterol-free (when made with vegetable broth and olive oil), this soup supports cardiovascular health. The fiber content also helps lower cholesterol levels.
• Sustained Energy: The complex carbohydrates in barley and lentils provide sustained energy release, preventing blood sugar spikes and crashes.

Storage and Reheating

This soup is fantastic for making ahead! It keeps well and often tastes even better the next day.

• Refrigeration: Store leftover soup in an airtight container in the refrigerator for up to 4-5 days.
• Freezing: This soup freezes beautifully. Allow it to cool completely, then transfer it to freezer-safe containers or bags. It can be stored in the freezer for up to 3 months. Thaw overnight in the refrigerator before reheating.
• Reheating: Gently reheat the soup on the stovetop over medium-low heat, stirring occasionally, until heated through. You might need to add a splash of vegetable broth or water if it has thickened too much in the refrigerator or freezer. Alternatively, you can reheat individual portions in the microwave.

Whether you’re battling a chilly evening, seeking a healthy and satisfying meal, or simply craving a taste of home, our Hearty & Healthy Barley Lentil Soup delivers on all fronts. Its rich flavors, comforting textures, and impressive nutritional profile make it a standout dish that everyone will love. Gather your ingredients, get cooking, and enjoy the delicious warmth of this vegetarian delight!

Pin this recipe: