Barley and Lentil Soup

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

Materials

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

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.