Irish Vegetable Barley Soup

Hearty barley is a healthy whole grain that provides fiber and protein in this fat-free, vegan soup. This recipe is based on simple Irish flavors with seasonal winter vegetables.

EASY              Servings: 4     Ready In: 40 minutes

Irish Vegetable Barley Soup - Healthy, Whole Grain, Plant-Based, Oil-Free, Vegan Recipe

Irish Vegetable Barley Soup - Healthy, Whole Grain, Plant-Based, Oil-Free, Vegan Recipe

Chef's Tip: A classic mix of carrot, celery, and onion flavor the broth for this soup.  You can also use parsnips, leeks, and celery root

Chef's Tip: A classic mix of carrot, celery, and onion flavor the broth for this soup.  You can also use parsnips, leeks, and celery root

Chef's Tip: Barley is a whole grain member of the wheat family, loaded with healthy plant-based protein and fiber.  Black barley is an heirloom variety, typically found in African cooking

Chef's Tip: Barley is a whole grain member of the wheat family, loaded with healthy plant-based protein and fiber.  Black barley is an heirloom variety, typically found in African cooking


Ingredients

1 medium carrot
1 medium onion
2 stalks celery
3/4 cup pearled barley
2 sprigs thyme
1 bay leaf
2 cloves garlic, minced
1/4 tsp black pepper
4 cups vegetable stock
1/2 cup frozen green peas
2 tbsp chopped parsley
Salt


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Irish Vegetable Barley Soup - Healthy, Whole Grain, Plant-Based, Oil-Free, Vegan Recipe

Procedure

Gather ingredients

To make the soup: Peel and dice the carrots, onions, and celery.
Add the carrots, onions, and celery to a large pot.  Cover and cook over medium heat, 7 minutes, or just until the veggies start sweating.  If mixture starts to burn, just add a splash of water
When onions are translucent, add the barley.
Add the rosemary, thyme, garlic, pepper, and vegetable stock. 
Cover and simmer until barley is tender, about 25-30 minutes
Turn off heat. Remove thyme and rosemary branches
Add peas and parsley. Stir and taste to adjust seasoning. 

Serve and Enjoy!
 

Chef's Tip: 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.
 

Yield: 8 cups


Step-by-Step Photos:

Nutrition Facts

Serving size: 1/4 of a recipe (about 2 cups)

Calories 173.74
Calories From Fat (3%) 5.55
% Daily Value
Total Fat 0.66g 1%
Saturated Fat 0.16g <1%
Cholesterol 0mg 0%
Sodium 200.45mg 8%
Potassium 294.56mg 8%
Total Carbohydrates 37.88g 13%
Fiber 8.51g 34%
Sugar 3.68g
Protein 5.53g 11%
Calcium 7.15mg <1%
Iron 52.97mg 294%
Vitamin A IU
Vitamin C 0.18mg <1%


Watch this quick video to learn how to make this vegan, gluten-free, oil-free, delicious salad. With only 4 ingredients, Chef Katie shows you how to simplify healthy eating. More at: www.plants-rule.com