Vegetable Barley Soup

A healthy soup that's hearty and filling.

Ingredients

Cook and prep time does not include chicken option. A traditional barley soup is usually made with beef. For added flavor without the additional fat, add 3/4 cups diced uncooked chicken to this soup if you wish.


Per 1¼-cup serving:

• ½ teaspoon ghee or olive oil
• ½ teaspoon mustard seeds, yellow or brown
• pinch red chili flakes
• ¼ teaspoon black pepper
• ½ cup chopped leeks or onions
• ½ cup celery, sliced into ¼-inch pieces
• ½ tablespoon Bragg Liquid Aminos or tamari
• ¾ cup cubed uncooked chicken breasts, optional
• ¼ cup pearled barley, rinsed, and drained
• ½ teaspoon cumin
• ½ teaspoon coriander
• ¼ teaspoon allspice
• ½ cup carrots, cut into bite-sized pieces
• ½ cup red or russet potato, cut into small cubes
• ½ teaspoon marjoram
• 2 to 6 cups vegetable stock
• 1 bay leaf
• 1½ cups coarsely torn spinach or arugula or both
• ⅛ cup chopped fresh parsley

Using 1½ cups chicken:

• 1½ cups cooked chicken breast (about 2 small breasts)

Directions

Per 1¼-cup serving:

• Heat the oil in a soup pot over medium-high heat.
• Add the mustard seeds and allow them to pop briefly in the hot oil.
• Add the chili flakes, black pepper, leeks, celery, and aminos. If using chicken, add it now.
• Sauté until the leeks are translucent, 2 or 3 minutes.
• Add the barley and stir until well combined. Add the cumin, coriander, and allspice and continue to sauté or another 2 or 3 minutes or until the barley browns slightly.
• Stir frequently. Add the carrots, potato, marjoram, Simmer another 3 minutes. Add some vegetable stock if the mixture gets dry.
• When well browned, add 2 cups vegetable stock and the bay leaves.
• Bring to a boil, then reduce the heat and simmer until the carrots and potatoes are cooked and the barley is soft.
• Add the spinach. Add more vegetable stock if necessary as the barley absorbs the liquid. Remove the bay leaves before serving. Garnish with freshly chopped parsley.
• Add the spinach. Add more vegetable stock if necessary as the barley absorbs the liquid.
• Remove the bay leaves before serving. Garnish with freshly chopped parsley.

Using 1½ cups chicken:

• Stir in cooked chicken before serving

Nutritional Facts Per 1¼-cup serving

• Calories 280
• Total fat 4.0
• Saturated fat 0.4
• Carbohydrates 38.8g
• Protein 22.5g

Nutritional Facts Using 1½ cups chicken

• Calories 367
• Total fat 5.1
• Saturated fat 0.7
• Carbohydrates 38.8g
• Protein 42.1g

Serving Information

• Serves 2
• Prep 5m
• Cook 20m
• Total Time 25m