Description
A nutritious and hearty high-protein soup combining lentils, barley, and fresh vegetables simmered in a flavorful broth. Perfect for a comforting meal packed with plant-based protein and fiber.
Ingredients
Vegetables and Aromatics
- 1 medium onion, chopped
- 1 large carrot, chopped
- 2 stalks celery, cubed
- 1 large potato, chopped
- 2 cloves garlic, minced
- 1 cup baby spinach
Liquids
- 1/4 cup olive oil
- 4 cups vegetable broth
- 1 cup tomato juice
- 1 cup water
Grains and Legumes
- 1/2 cup barley
- 1 2/3 cups cooked lentils (or legumes of choice)
Spices and Seasonings
- 1 teaspoon salt
- 1 teaspoon paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon pepper
- 1/2 teaspoon chili pepper (optional)
Instructions
- Heat olive oil and sauté vegetables: In a large skillet, pot, or Dutch oven, heat the olive oil over medium-high heat until hot. Add the chopped onion, carrots, and celery, sautéing until the vegetables become translucent, about 5-7 minutes.
- Add garlic and potatoes: Stir in the minced garlic and chopped potatoes, cooking for an additional 2-3 minutes to allow the garlic aroma to develop and potatoes to slightly soften.
- Combine liquids and seasonings: Pour in the vegetable broth, tomato juice, and water. Stir in salt, paprika, cumin, pepper, and chili pepper if using.
- Add barley and lentils: Add the barley and cooked lentils to the pot. Mix thoroughly to combine all ingredients evenly.
- Simmer soup: Bring the soup to a gentle simmer. Cover and cook for about 30 minutes, or until the barley, legumes, and potatoes are tender and fully cooked.
- Add spinach and finish: Stir in the baby spinach until it wilts, then remove the soup from heat. Serve hot with optional fresh herbs for garnish.
Notes
- For a thicker soup, let it simmer uncovered for the last 10 minutes to reduce the liquid.
- You can substitute the lentils for any cooked legumes such as chickpeas or black beans.
- The chili pepper is optional; omit it for a milder flavor.
- Use vegetable broth with low sodium to control salt content.
- This soup stores well in the refrigerator for up to 4 days and freezes nicely for up to 3 months.
