Recipes

 

Always vegan and refined sugar-free, mostly gluten-free and oil-free

  • Katie

Italian Barley Soup

This delicious nourish bowl of soup is loaded with vegetables, and delish ingredients that are low calorie and affordable. It is the perfect soup to fill you up during these winter months and leave you feeling warm and satiated.


Hi guys! Coming at you this week with a delicious soup recipe! I have been on a total soup recipe kick recently, and I am totally okay with it. Salads in the Summer, soups in the Winter, can I get an amen? In all seriousness, soups are such a great thing to make in the winter, they can be easily made either in a pot, instapot, or crockpot, etc. with minimal effort. I also love soups, because the vegetables you put in are what gives it the flavor, the flavor options are endless! Not to mention super healthy, this bowl is loaded with protein, vegetables, fiber, and the broth makes it a great dish for volume eaters, who are looking to cut back on calories(like myself).


Another reason I love soup so much is that it is extremely affordable to make, and it makes a ton of servings. I made this soup on Sunday and It is now Thursday, and I still have 2 servings left! I don't have the exact amount of money I spent on these ingredients, but think about it, beans = cheap, vegetables = cheap, grain = cheap, like it does not get better than this! As most of my recipes go, feel free to add additional vegetables, or swap out to your taste, for example if you are a celery hater, what's wrong with you? Just kidding... maybe, anyways you could sub in leeks or even jicama in place of celery, to help develop the flavor of the soup. You can also use fresh herbs if available to you, if not dried work great, I just recommend letting the soup cook a little longer so that the flavor is able to develop from the dried herbs. Ready for the recipe?

Recipe

Serves: 4-6

Total time: 20 minutes(active) 50 minutes total

Ingredients:

- 3/4 Cup dried barley

- 1 15oz Can chickpeas

- 1 1/2 Cup chopped carrots

- 1 Cup chopped celery

- 1 Red onion

- 4 Garlic cloves

- 1 1/2 Cup chopped russet potatoes

- 1/2 Cup tomato puree

- 4 Cups vegetable broth

- 1 Cup frozen peas

- 1 Bunch Kale

- 1 Cup mushrooms of choice

- 2 Tablespoons italian seasoning

- 1 Teaspoon dried thyme

- 1 Tablespoon Nutritional Yeast

- Pepper to taste

Directions:

  1. Start by chopping: celery, onions, garlic, mushrooms and carrots and sauté in the pot ( I sauté with water, you may need to add a little more as they cook).

  2. Destem your kale and chop into bite size pieces, add to the pot. Add the tomato puree and vegetable broth making sure it is evenly coated.

  3. Chop your potatoes up and add to the soup. Next add the italian seasoning, thyme, pepper and nutritional yeast. Let cook for about 5 minutes.

  4. The last step is to add the chickpeas and barley. Reduce the heat and allow to cook until the barley is done. Once barley is done let cook on low for 5 minutes before serving. I enjoyed this with a nice slice of fresh whole wheat bread!