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? 

Barley and Lentil Soup
Level: Intermediate Prep:  Yield: 8 servings
Total: 105 minutes Inactive:  Serving Size: 1 cup

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

Contents % Daily Value
Total Fat 3g 4%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 370mg 16%
Total Carbohydrate 38mg 14%
Dietary Fiber 10g 36%
Total Sugars 5g  
Protein 11g  
Vitamin A 100%
Vitamin C 15%
Calcium  4%
Iron  20%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Mazzullo, N. 2024, Barley and Lentil Soup, Extension | University of Nevada, Reno, Recipes

Extension Associated Contacts

Natalie Mazzullo
Natalie Mazzullo
 

Also of Interest:

 
Northwestern Nevada Two Row Malt Barley Production Costs and Returns, 2008
Sample costs and returns to establish and produce two row malt barley under center pivot irrigation in Northwestern Nevada are presented in this publication. This publication is intended to be a guide used to make production decisions, determine potential returns, and prepare bus...
 Bishop, C. and Curtis, K. 2008, Extension | University of Nevada, Reno, SP-08-08
Pershing County Agricultural Statistics (2001 - 2002)
This fact sheet contains agricultural statistics on the economic, demographic, and agricultural statistics of both the farming and ranching in Pershing County as of 2001-2002.
 Breazeale, D., Owens, M. 2007, Extension, University of Nevada, Reno, FS-03-07
hare barley
A Northern Nevada Homeowner’s Guide to Identifying and Managing Hare Barley
Guide to identifying and managing Hare barley.
 Donaldson, S., Hanson Mazet, W. 2010, Extension | University of Nevada, Reno FS-10-26
 

Associated Programs

Two adults hike along a walking trail

Healthy Aging Initiative

Using Extension's expertise, the HAI team can connect you with the resources to navigate aging and its trends. HAI programs are offered for older adults and those who partner with them to provide care and support, including careers in aging exploration for middle and high school students and incoming college freshmen. We provide expert nutrition and physical activity training information for elders, caregivers and professionals. We have sponsorship options for tours and professional education.

produce department

Supplemental Nutrition Assistance Program Education - Nevada

Improve the nutritional well-being of people who receive SNAP benefits and other Nevadans with a low income through community based education, programs and needs assessments.