Vegan Vegetable Barley Soup
This hearty vegan barley soup is LOADED with vegetables like tomatoes, potatoes, spinach, corn, carrots, and green peas + perfectly cooked tender barley. This delicious recipe is easy to make, it's high-fiber, oil-free, and ready to eat in less than 1 hour!
6-Quart Dutch Oven
- 1 cup uncooked pearl barley
- 3-4 tbsp vegetable broth to saute (or water)
- 1 large yellow onion diced
- 4 medium garlic cloves minced
- 2 large celery stalks sliced
- 1 ½ tbsp Italian seasonings
- 1 tsp paprika
- 1 tsp dried parsley peeled and diced
- ½ tsp chili pepper flakes peeled and sliced
- 1 medium bay leaf
- ¾ tsp salt
- ½ tsp black pepper
- 3 cups russet potatoes peeled and diced
- 4 cups frozen mixed vegetables (I used a mix of corn, peas, carrots, and green beans)
- 14 oz can diced tomatoes with the juice
- 4 cups vegetable broth
- 1 cup water
- 8 oz frozen spinach
- 2 tbsp lemon juice
Cook the barley according to the package instructions, drain any excess water, and then set it aside for later.
In a large dutch oven, saute the diced onion and sliced celery in vegetable broth over medium heat until soft. Add the minced garlic, 1 ½ tbsp Italian seasonings, 1 tsp paprika, 1 tsp dried parsley, ½ tsp chili pepper flakes, bay leaf, ¾ tsp salt, and ½ tsp black pepper to the pot. Stir to combine and let it cook for 2 minutes to toast the spices.
Add the potatoes, frozen mixed vegetables, diced tomatoes with juice, 4 cups vegetable broth, and 1 cup water to the pot. Increase the heat and bring it to a simmer and then reduce the heat to medium. Cover it and let it cook for 30 minutes or until the potatoes are tender.
Stir in the frozen spinach and lemon juice. Let it cook for about 5 minutes or until the spinach is fully defrosted and warmed through. Taste and add more salt and pepper if necessary. Remove and discard the bay leaf.
Add a scoop of the cooked barley to a bowl and then ladle the hot soup over the top and stir to incorporate the barley. Garnish with dried parsley before serving.
- I recommend cooking the barley separately so it doesn't absorb all of the broth. If you'd rather cook it in the soup, make sure you add an additional 3 cups of water or broth for it to absorb while it cooks.
- Wait to add the frozen spinach until the last few minutes of cooking. You don't need to "cook" the spinach, we're just trying to defrost and warm it. I like to add it at the end of cooking so it keeps its bright green color.
- Store leftovers in an airtight container in the fridge for 4-5 days or you can freeze it for a future meal.
Serving: 1cup | Calories: 226kcal | Carbohydrates: 48g | Protein: 9g | Fat: 1g | Saturated Fat: 1g | Sodium: 804mg | Potassium: 836mg | Fiber: 11g | Sugar: 4g | Vitamin A: 8544IU | Vitamin C: 24mg | Calcium: 121mg | Iron: 4mg