Lentil Barley Soup
A big pot of lentils, tomatoes, and pearl barley simmer into this hearty soup. A great "make ahead" for quick meals and easy clean up.
- Yield
- 6 Servings
- Serving size
- 2 cup
- Rating
- 3.48 of 5 (56 ratings)
Food groups
- Grains: 1 ounces
- Vegetables: 1 3/4 cups
Ingredients
- 2 cups dried lentils (rinsed)
- 4 scallions
- 5 carrots (chopped)
- 2 teaspoons dried oregano
- 1/2 cup pearl barley
- 12 cups water
- 1 can 14.5 ounce low-sodium whole peeled tomatoes (coarsely chopped)
- 1 tablespoon red wine vinegar
- 1/2 teaspoon salt
Directions
- Place a large soup pot on the stove and add lentils, scallions, carrots, celery, oregano, barley, and water.
- Bring to a boil.
- Reduce the heat to low and simmer, uncovered, for one hour.
- Add the tomatoes and continue cooking about 45 minutes.
- Just before serving, add vinegar.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 329.64 |
| Total Fat | 1.32 g |
| Saturated Fat | 0.2 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 63.6 g |
| Dietary Fiber | 20.31 g |
| Total Sugars | 7.8 g |
| Added Sugars included | 0 g |
| Protein | 19.38 g |
| Calcium | 112 mg |
| Potassium | 1064 mg |
| Sodium | 263.61 mg |
| Copper | 1 mg |
| Iron | 8 mg |
| Magnesium | 102 mg |
| Phosphorus | 401 mg |
| Selenium | 11 mg |
| Zinc | 3 mg |
| Vitamin A | 401 mcg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 16 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 36 mcg |
| Folate | 350 mcg |
| Thiamin | 0.8 mg |
| Riboflavin | 0.3 mg |
| Niacin | 4 mg |
| Choline | 79 mg |
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Source
Recipe by: USDA Center for Nutrition Policy and Promotion
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/lentil-barley-soup. Federal works are public domain in the United States.