Italian Winter Vegetable Barley Soup

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Italian Winter Vegetable Barley Soup – Healthy, Plant-Based, Oil-Free, Whole Grain, One-Pot Dinner Recipe

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

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

Italian Winter Vegetable Barley Soup – Healthy, Plant-Based, Oil-Free, Whole Grain, One-Pot Dinner Recipe

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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