Hearty Lentil and Barley Soup

This hearty soup is packed with plant-based protein and slow-digesting complex carbohydrates from lentils and barley, keeping you full and energized for hours.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (6 servings), not per serving.

• 2 cups dried lentils, rinsed · 995 kcal in the whole recipe
• 4 scallions, chopped · 27 kcal in the whole recipe
• 5 carrots, chopped · 206 kcal in the whole recipe
• 2 teaspoons dried oregano · 4 kcal in the whole recipe
• 1/2 cup pearl barley · 618 kcal in the whole recipe
• 12 cups water
• 1 can (14.5 oz) low-sodium whole peeled tomatoes, coarsely chopped · 128 kcal in the whole recipe
• 1 tablespoon red wine vinegar · 2 kcal in the whole recipe
• 1/2 teaspoon salt

Method

1. In a large soup pot, combine the rinsed lentils, chopped scallions, carrots, dried oregano, pearl barley, and water.

   

2. Bring the mixture to a boil over high heat, then reduce the heat to low and simmer uncovered for 1 hour.

   

3. Stir in the chopped tomatoes with their juices and continue to simmer for another 45 minutes until the lentils and barley are tender.

   

4. Remove from heat, stir in the red wine vinegar and salt, then serve warm.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.