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.
Reviewed by our expert panel 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
-
–Sugars 17g
-
Dietary fibre 17g
-
Sodium 740mg
-
Calcium 120mg
-
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.
Photographer: Bryce Carleton
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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