Barley and Lentil Soup

A hearty bowl of barley and lentil soup.

Serving Size

Serves 8, 1 cup per serving

Ingredients

  • 3 medium carrots
  • 2 medium onions
  • 3 large cloves garlic
  • 4 cups fresh spinach
  • ¾ cup pearl barley
  • 1 Tablespoon canola oil
  • 1 teaspoon ground paprika
  • ½ teaspoon ground cayenne pepper
  • 6 cups water
  • 4 cups low-sodium chicken or vegetable broth
  • 1 cup dried lentils
  • 1 (14½-ounce) can diced tomatoes, no salt added
  • 1 teaspoon salt
  • ¼ teaspoon ground black pepper

Optional Ingredients:

  • ¼ cup grated Parmesan cheese

Materials

  • Can opener
  • Colander
  • Cutting board
  • Large pot with lid
  • Measuring cups
  • Measuring spoons
  • Mixing spoon
  • Sharp knife
  • Vegetable peeler

Nutritional Information

Instructions

1. Rinse, peel, and dice carrots and onions. Peel and mince garlic. Rinse and chop spinach.
2. In a colander, rinse barley with cold water.
3. In a large pot, add oil. Heat over medium-high heat. Add carrots and onions. Cook until slightly soft, about 5 minutes.
4. Add garlic, paprika, and cayenne pepper to pot. Stir and cook for 30 seconds.
5. Add barley, water, and broth to pot. Bring to a boil. Reduce heat to low. Partially cover with a lid and simmer for 15 minutes.
6. In a colander, rinse lentils with cold water. Add lentils to pot, along with tomatoes. Cover and simmer for 30 minutes.
7. Add spinach to soup and stir. Cover and simmer for 5 more minutes.
8. Add salt and pepper and stir. If using Parmesan cheese, add now.

Chef's Notes

  • If soup is too thick, add extra liquid (water or broth) to your taste.
  • Beans and grains continue to absorb water when stored in the fridge.
  • When reheating leftover soup, add water or broth as needed.
  • Use kale, chard, or collard greens in place of spinach, if you like.
  • For a more filling and healthier soup, add more colorful veggies.

Barley and Lentil Soup

A hearty bowl of barley and lentil soup.

Serving Size

Serves 8, 1 cup per serving

Ingredients

  • 3 medium carrots
  • 2 medium onions
  • 3 large cloves garlic
  • 4 cups fresh spinach
  • ¾ cup pearl barley
  • 1 Tablespoon canola oil
  • 1 teaspoon ground paprika
  • ½ teaspoon ground cayenne pepper
  • 6 cups water
  • 4 cups low-sodium chicken or vegetable broth
  • 1 cup dried lentils
  • 1 (14½-ounce) can diced tomatoes, no salt added
  • 1 teaspoon salt
  • ¼ teaspoon ground black pepper

Optional Ingredients:

  • ¼ cup grated Parmesan cheese

Materials

  • Can opener
  • Colander
  • Cutting board
  • Large pot with lid
  • Measuring cups
  • Measuring spoons
  • Mixing spoon
  • Sharp knife
  • Vegetable peeler

Nutritional Information

Instructions

1. Rinse, peel, and dice carrots and onions. Peel and mince garlic. Rinse and chop spinach.
2. In a colander, rinse barley with cold water.
3. In a large pot, add oil. Heat over medium-high heat. Add carrots and onions. Cook until slightly soft, about 5 minutes.
4. Add garlic, paprika, and cayenne pepper to pot. Stir and cook for 30 seconds.
5. Add barley, water, and broth to pot. Bring to a boil. Reduce heat to low. Partially cover with a lid and simmer for 15 minutes.
6. In a colander, rinse lentils with cold water. Add lentils to pot, along with tomatoes. Cover and simmer for 30 minutes.
7. Add spinach to soup and stir. Cover and simmer for 5 more minutes.
8. Add salt and pepper and stir. If using Parmesan cheese, add now.

Chef's Notes

  • If soup is too thick, add extra liquid (water or broth) to your taste.
  • Beans and grains continue to absorb water when stored in the fridge.
  • When reheating leftover soup, add water or broth as needed.
  • Use kale, chard, or collard greens in place of spinach, if you like.
  • For a more filling and healthier soup, add more colorful veggies.
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