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
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About the Author
This recipe was taken from The Chopra Center Cookbook, which is based on the ancient healing wisdom of Ayurveda. All Ayurvedic recipes focus on creating balance and supporting the body's natural state of health. To learn more about Ayurveda and achieving optimal mind-body health, explore our Perfect Health and Journey into Healing workshops.Read more