Lentil Barley Soup

Name: Lentil Barley Soup
Prep time: 10 min
Cook time: 110 min
Total time: 120 min
Yield: 1 serving
Ingredients: 1/3 cup, dried, rinsed Lentils (Dry); 2/3, scallion, sliced Green Onion; 1 small, chopped Carrots (Mature); 1/3 teaspoon Dried oregano; 1 1/3 tablespoons, plus teaspoon Pearl barley (dry); 2 cups Water; 1/4 cup, whole peeled, coarsely chopped, with juice Tomatoes (Whole, Canned, Salted); 1/2 teaspoon, red wine or Vinegar (Cider); a pinch Salt

Lentils, pearl barley, carrot and tomato simmered into a thick soup — about 334 calories, 18 g protein and 12 g fibre per bowl.

334kcal per serving

17.9gprotein

62gcarbs

1.8gfat

124 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep10 min

Cook110 min

Total120 min

Makes1 serving

DifficultyEasy

Lentil barley soup is a pantry soup: brown lentils, pearl barley, carrot and scallion simmered in water for the better part of two hours, with canned tomatoes added late. A two-cup bowl gives roughly 334 calories, 18 g of protein and about 12 g of fibre from the lentils and barley together.

The tomatoes go in after the lentils are already soft. Acid slows the softening of pulses, so adding the can at the start leaves the lentils firm no matter how long you cook them. Simmer the lentils and barley in plain water for an hour, then add the tomatoes and cook 45 minutes more.

The splash of vinegar at the end is not optional; it lifts a soup that is otherwise earthy and flat. The soup thickens a lot overnight, so add water when reheating. It freezes well and goes with a slice of whole-grain bread or a spoon of plain yogurt on top.

Ingredients

Servings

Lentils (Dry)1/3 cup, dried, rinsed (64 g)
Green Onion2/3, scallion, sliced (10 g)
Carrots (Mature)1 small, chopped (51 g)
Dried oregano1/3 teaspoon
Pearl barley (dry)1 1/3 tablespoons, plus teaspoon (17 g)
Water2 cups (480 g)
Tomatoes (Whole, Canned, Salted)1/4 cup, whole peeled, coarsely chopped, with juice (69 g)
Vinegar (Cider)1/2 teaspoon, red wine or (2.5 g)
Salta pinch

Cook’s tips

Add the tomatoes only after the lentils are soft; acid keeps pulses from softening.
Stir occasionally in the last half hour; the barley releases starch and can catch on the bottom of the pot.
Cool leftovers within 2 hours, refrigerate in a covered container up to 3 days, and reheat to 165°F. It also freezes well for up to 3 months.
Contains: none of the nine major food allergens (pearl barley does contain gluten, though it is not on the big-9 list).
Gluten-free: replace the pearl barley with the same weight of brown rice or an extra tablespoon of lentils. Naturally dairy-free and plant-based as written.

Method

Wash your hands and all surfaces before you start.
Rinse the lentils. Put them in a soup pot with the scallion, carrot, oregano, barley and water.
Bring to a boil, then reduce the heat and simmer uncovered 1 hour, stirring now and then.
Chop the tomatoes coarsely and add them with their juice. Simmer about 45 minutes more, until thick.
Add water if the soup gets thicker than you like.
Stir in the vinegar and salt just before serving.

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