Barley and Lentil Soup

Any time of year, a good bowl of healthy and hearty soup can be had. However, did you know January is declared the “unofficial” National Soup Month and Jan. 6 celebrates National Bean Day? 

Ingredients

• 4 cups fresh spinach
• ¾ cup pearl barley
• 1 tablespoon canola oil
• 1 teaspoon ground paprika
• ½ teaspoon ground cayenne pepper
•  6 cups water
• 4 cups low-sodium chicken or vegetable broth
• 1 cup dried lentils
• 1 (14½-ounce) can diced tomatoes, no salt added
• 1 teaspoon salt
• ¼ teaspoon ground black pepper

Optional Ingredients: ¼ cup grated parmesan cheese

Directions

1. Rinse, peel and dice carrots and onions. Peel and mince garlic. Rinse and chop spinach. 
2. In a colander, rinse the barley with cold water. 
3. Add oil to a large pot and heat over medium-high heat.
4. Add carrots and onions and cook until slightly soft, about 5 minutes.
5. Add garlic, paprika and cayenne pepper to pot. Stir and cook for 30 seconds.
6. Add barley, water, and broth to the pot. Bring to a boil. Reduce heat to low. Cover partially with a lid and simmer for 15 minutes.
7. In a colander, rinse lentils with cold water. Add lentils to pot, along with tomatoes.
8. Cover and simmer for 30 minutes.
9. Add spinach to soup and stir. Cover and simmer for 5 more minutes.
10. Add salt and pepper and stir.
11. If using parmesan cheese, add it now.

Cook's Note

• If the soup is too thick, add extra liquid (water or broth) to your taste.
• Beans and grains continue to absorb water when stored in the fridge.
• When reheating leftover soup, add water or broth as needed.
• Use kale, chard, or collard greens instead of spinach if you like.
• For a more filling and healthier soup, add more colorful veggies.

Nutrition Facts

8 servings per recipe
Serving size: 1 cup
Calories: 210 per serving

Published by: Mazzullo, N., 2024, Barley and Lentil Soup, Extension | University of Nevada, Reno, Recipes

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