Description
Packed with an array of vibrant, nutrient-rich veggies, this hearty Vegetable Barley Soup is a comforting, oil-free, and low-fat dish that’s perfect for the whole family to savor.
Ingredients
Scale
Base Ingredients:
- 1 medium yellow onion, fine dice
- 2 Tablespoons minced garlic
- 3 carrots, sliced penny rounds
- 3 celery ribs, diced
- 2 – [ 14.5 oz. cans ] petite diced tomatoes
- 3 cups reduced-sodium vegetable broth *
- 4 cups water
- 1 Tablespoon white miso (optional) *
- ½ teaspoon hot sauce (optional) *
- ¼ teaspoon baking soda (optional) *
Add-In Ingredients:
- ½ cup barley, rinsed well *
- 16 oz. red skinned potatoes, unpeeled, cubed (3 cups) *
- 1 – [ 15 oz. can ] green beans, drained
- 1 – [ 15 oz. can ] corn, drained
Spice/Herb Ingredients:
- 1 ½ teaspoons onion powder
- 1 ½ teaspoons garlic powder
- 2 Tablespoons dried minced onions
- 1 ½ teaspoon dried oregano
- 1 ½ teaspoon dried basil
- 2 teaspoons dried parsley
- ¼ teaspoon Italian Seasoning
- ½ teaspoon dried crushed thyme leaves *
- ¾ teaspoon cumin (+/-)
- ½ teaspoon regular chili powder (+/-) *
- ½ to 1 ½ teaspoons sea salt (+/-) *
- ¼ teaspoon black pepper
- 1 bay leaf
Other Ingredients:
- ¾ cup frozen peas
- ¼ cup nutritional yeast
- 1 Tablespoon lemon juice
Serving Ideas:
- Flatbread
Instructions
- Place the Spice/Herb Ingredients (except the bay leaf) in a small bowl, mix well, set aside.
- In a large stock pot, add the diced onions, carrots, and celery; sauté over medium heat until they begin to soften, approximately 7 to 9 minutes. Add a tablespoon or so of vegetable broth or water if they start to stick and/or to prevent burning.
- Add the minced garlic to the pot, stir constantly for one minute.
- Add all the remaining Base Ingredients (except the baking soda) and the Spice/Herb Mix, bring to a boil, then immediately lower to a simmer, then add the baking soda, stir well, tuck in the bay leaf,
- Next add all the Add-In Ingredients, simmer for 30 to 45 minutes or until the potatoes and barley become tender, stirring occasionally.
- Once the potatoes and barley become tender, add all the Other Ingredients, simmer for 3 to 5 minutes.
- Allow to sit for 15 minutes to allow the flavors to marry. Remove and discard the bay leaf. Serve with flatbread and enjoy.
Notes
*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Servings: 8 to 10 (makes 15 cups)