Vegetable Soup with Barley (or Farro)
A hearty and healthy vegetable soup packed with fresh vegetables, nourishing grains, and rich flavors, perfect for cozy meals or using up pantry staples.
Ingredients
Soup Base
- 1 tablespoon extra virgin olive oil
- 1 small onion, diced
- 1 clove garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 bell pepper, diced (any color)
- 1 zucchini, diced
Grains and Liquid
- 1 cup barley (or farro, rinsed if necessary)
- 1 cup tomato sauce (in a jar)
- 5 cups water
Seasonings
- 1 teaspoon thyme (dried)
- 1/2 teaspoon oregano (dried)
- 1 teaspoon cumin optional
- 1/2 teaspoon salt or to taste
Finishing Touches
- 2 cups spinach (fresh)
- 1/2 piece lemon (juiced) for brightness
Instructions
Preparation
- Heat the olive oil over medium heat in a large pot.
- Add the diced onion, carrots, celery, and sauté for about 3 minutes, or until they soften.
- Add the garlic and cook for another minute until fragrant.
- Add the bell pepper and zucchini. Stir and cook for 5-7 minutes until the vegetables soften.
Cooking
- Add the barley or farro, tomato sauce, water, thyme, oregano, cumin (if using), and salt. Stir to combine.
- Bring the mixture to a boil, then reduce the heat to low and let it simmer, covered, for 25-30 minutes, or until the barley or farro is tender.
- Stir in the fresh spinach and cook for an additional 3-5 minutes until the spinach wilts.
- Squeeze in the juice of 1/2 lemon for brightness, if desired.
- Taste and adjust salt as needed.
- Ladle into bowls and enjoy your warming, nutritious vegetable soup!
Notes
To thicken your soup, blend a portion with an immersion or regular blender, then stir it back into the pot. This creates a creamy texture without needing any dairy. Store any leftover soup in an airtight container in the refrigerator for up to 4 days or freeze it for up to 3 months.
Nutrition
Serving: 1gCalories: 210kcalCarbohydrates: 40gProtein: 8gFat: 4gSaturated Fat: 0.5gSodium: 350mgFiber: 10gSugar: 5g
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