Nordic Winter Barley Soup

Hearty whole grain barley pairs with the winter root vegetables  parsnips and celery root for this healthy, satisfying soup.  A dash of nutmeg adds unique flavor to this fat-free vegan recipe.

EASY          Servings: 4       Ready In: 35 minutes

Nordic Winter Barley Soup - Healthy, Whole Grain, Plant-Based, Oil-Free, Vegan Comfort Food Recipe

Nordic Winter Barley Soup - Healthy, Whole Grain, Plant-Based, Oil-Free, Vegan Comfort Food Recipe

Leeks, Celery Root, and Parsnips and hearty barley pack satisfying, healthy flavor in this vegan soup

Leeks, Celery Root, and Parsnips and hearty barley pack satisfying, healthy flavor in this vegan soup

A dash of nutmeg at the end of cooking, makes this soup pop with unique, Nordic flavor

A dash of nutmeg at the end of cooking, makes this soup pop with unique, Nordic flavor

Green baby spinach is added in the last minute of cooking, for bright color and extra nutrition.  Use any dark leafy greens you like

Green baby spinach is added in the last minute of cooking, for bright color and extra nutrition.  Use any dark leafy greens you like

Ingredients

1 medium leek
1 celery root
(about 3/4 pound)
2 parsnips (about 1/2 pound)
1/2 cup barley
2 cloves garlic
4 cups vegetable stock
2 cups water
5 sprigs thyme (or 1 tsp dried)
2 bay leaves
4 cups baby spinach
1/2 tsp. nutmeg
Salt and pepper, to taste


Pin It, Share It:

Procedure

To Make the Soup:  Trim off the green ends of the leek and discard. Quarter the leek, then thinly slice.  Rinse leeks under running water to remove any grit.
Preheat a large pot over medium-high heat. No oil needed
Add leeks. Cover and sweet until leeks are translucent, about 8-10 minutes.
You can use a good vegetable peeler to peel the celery root. You can also use a paring knife or chef's knife.
Dice celery root and parsnips. Mince garlic.
When leeks are done sweating, add the celery root, parsnips, and barley. Cook, uncovered, about 5 minutes, until there is just a little color on the parsnips.
Add the garlic, vegetable stock, water, thyme, and bay leaves. Cover, bring to a boil, then reduce to a simmer.  Cook for about 20 minutes, until barley is tender.
Soup is ready with barley is tender, about 20 minutes of simmering.

To Serve: Remove the thyme sprig and bay leaves.  Stir in the spinach and nutmeg. Turn off
the heat, cover, and let sit until spinach wilts, just a minute or so.  Serve and enjoy!
 


Step-by-Step Photos:

JS Bin
Nutrition Facts
Servings: 4
Yield: 8 cups
Serving size: 1/4 of a recipe (22.9 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet. Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 257.32
Calories From Fat (5%) 12.62

% Daily Value Total Fat 1.51g 2%
Saturated Fat 0.36g 2%
Omega-3 Fatty Acids g
Omega-6 Fatty Acids g
Cholesterol 0mg 0%
Sodium 273.22mg 11%
Potassium 1173.33mg 34%
Total Carbohydrates 56.79g 19%
Fiber 14.29g 57%
Sugar 11.06g
Protein 7.08g 14%
Calcium 41.75mg 4%
Copper 1.93mg 97%
Folate 0.47mcg <1%
Riboflavin 0.35mg 21%
Iodine 96.1mcg 64%
Iron 144.1mg 801%
Magnesium 279.3mg 70%
Manganese 0.42mg 21%
Niacin 0.25mg 1%
Phosphorus 220.77mg 22%
Selenium 1.75mcg 3%
Thiamin 0mg 0%
Vitamin A 3212.67IU 64%
Vitamin B12 173.65mcg 2894%
Vitamin B6 2.92mg 146%
Vitamin B6 2.92mg 146%
Vitamin C 0mg 0%
Vitamin D 0IU 0%
Vitamin E 3.63mg 36%
Vitamin K 1.23mcg 2%
Zinc 119.13mg 794%

Rhutabega is a healthy, naturally-sweet root that tastes delicious when roasted. It was also the original Jack O' Lantern in Ireland, where scary faces were carved into this vegetable around Halloween. Join Plant-Based Chef Katie Simmons at the farmers market for an easy recipe. More at: www.plants-rule