Medium | Servings: 6 | Ready In: 45 minutes | Yield: 12 cups soup
Hearty barley is a budget-friendly whole grain that provides healthy fiber and protein. It pairs with seasonal winter vegetables and simple Italian flavors for this satisfying vegan soup. Enjoy this oil-free, plant-based recipe for an easy, yet satisfying, one-pot dinner. Serve with Lacinato Kale Waldorf Salad, Big ‘Ole Italian Chickpea Salad, or Quick Whole Wheat Flatbread.
Ingredients
- 2 medium carrots, peeled and diced
- 1 medium onion, diced
- 2 stalks celery, diced
- 1 teaspoon fresh thyme
- 1 (15-ounce) can diced tomatoes
- 3/4 cup pearled barley
- 1 clove garlic, minced
- 1 bay leaf
- 1/4 teaspoon black pepper
- 1 teaspoon vegan Worcestershire sauce
- 2 teaspoons Simple Girl vegan bullion powder ( or 1 vegan bouillon cube)
- 6 cups water
- 2 cups chopped kale
- 2 tablespoons chopped parsley
How it’s Done:
To make the soup: In a large pot, combine the carrots, onions, celery, and thyme. Cover and cook over medium heat, 7 minutes, or until the veggies start sweating. If mixture starts to burn, just add a splash of water
When the onions are translucent, add the canned tomatoes, barley, garlic, bay leaf, black pepper, Worcestershire sauce, vegan bullion, and water.
Cover and bring to a boil. Reduce to simmer. Simmer until the barley is tender, about 25-30 minutes.
Stir in the kale and parsley. Cover and cook until the kale is tender, about 2 minutes. Season with salt and pepper, to taste.
Serve and Enjoy!
Yield: 12 cups
Chef Katie’s Tips
Pearled Barley for Hearty Texture: Pearled barley has been “polished” to remove some of the extra starches. Using pearled barley in this soup helps it retain its texture and give you a clearer broth. For a starchier broth, use unpearled barley. Simply add 10 minutes or so to the cooking time
Worcestershire Umami: The secret ingredient in this vegan recipe is Worcestershire sauce. It adds deep umami flavor for this healthy, oil-free soup
Vegan Bullion in the Pantry: Keep a sugar-free, oil-free vegan boullion on hand to add rich flavor to simple plant-based soup and stew recipes
Nutrition Facts
| Nutrition Facts | |
|---|---|
| Servings 6.0 | |
| Amount Per Serving | |
| calories 150 | |
| % Daily Value * | |
| Total Fat 1 g | 2 % |
| Saturated Fat 0 g | 2 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 361 mg | 15 % |
| Potassium 574 mg | 16 % |
| Total Carbohydrate 28 g | 9 % |
| Dietary Fiber 7 g | 27 % |
| Sugars 5 g | |
| Protein 6 g | 11 % |
| Vitamin A | 145 % |
| Vitamin C | 88 % |
| Calcium | 11 % |
| Iron | 12 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- The Wizard’s Organic Gluten Free Vegan Worcestershire Sauce, 8.5 Ounce
- Simply Organic Bay Leaf Certified Organic, 0.14-Ounce Container
- Bob’s Red Mill Pearl Barley, 30-ounce
- Simple Girl Dry Bouillon Base – Natural, Gluten Free and Sugar Free
- Edward & Sons Low Sodium Veggie Bouillon Cubes, 2.2-Ounce Boxes (Pack of 12)
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