Vegetable barley soup
This hearty, low-calorie vegetable barley soup is dairy free with a vegan option. It's so easy and quick to make when you are a little tired and just want to curl up with a bowl of something warming.
Serves: 6
Time to make: 45 mins
Total cost: $16.26 / $2.71 per serve
(at time of publication)
Ingredients
- 1 tablespoon canola oil
- 1 onion, chopped
- 3 cloves garlic, crushed
- 2 carrots, peeled and sliced
- 1 large stalk celery, sliced
- 200g mushrooms, sliced
- 400g can chickpeas, drained and rinsed
- 2 x 400g cans chopped tomatoes
- 1 cup pearl barley
- 1 bay leaf
- 1 teaspoon dried oregano
- 4 cups reduced-salt vegetable stock (plus 2 cups water)
- 1 cup green beans, roughly chopped
- 1 cup green peas, defrosted if frozen
- 1 cup corn kernels, defrosted if frozen
- ½ cup fresh Italian parsley, chopped, plus extra to serve
- ground black pepper to taste
Instructions
1 In a large pot, heat oil over medium. Add onion, garlic, carrots, celery and mushrooms and cook until vegetables soften, about 5 minutes.
2 Increase heat, add next 6 ingredients and bring to a boil. Reduce heat again and simmer until the barley is tender, about 30 minutes. If you notice that the soup needs more liquid, add more water, ½ cup at a time.
3 Mix in beans, peas and corn and cook for another 2-3 minutes.
4 Remove bay leaf from the soup, stir in parsley and season.
5 Divide soup among 6 bowls. Scatter over remaining parsley and serve.
Variations
Make it vegan: Check stock is vegan.
Nutrition Info (per serve)
-
Calories 325cal
-
Kilojoules 1360kJ
-
Protein 13g
-
Total fat 6g
-
–Saturated fat 1g
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Carbohydrates 50g
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–Sugars 17g
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Dietary fibre 17g
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Sodium 740mg
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Calcium 120mg
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Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
