This soup is heartwarming! It’s filled with straightening veggies like potatoes, carrots and kale. Barley adds its dose of minerals and will keep you satisfied for longer.

Nourishing Barley Minestrone Soup [Vegan]

$2.99
Save Trees. Print Less. But if you must, we charge $2.99 to encourage less waste

Calories

167

Serves

5

Cooking Time

40

Ingredients

  • 2 medium size potatoes (with skin on)
  • A medium size carrot
  • 2 stalks of celery
  • An onion
  • 3 big cloves of garlic
  • 1/2 cup pearl barley, rinsed
  • 1 cup kale sprouts (or chopped kale)
  • 1 cup green peas (frozen or canned)
  • A thick slice of lemon
  • 1 teaspoon ground coriander
  • 1 teaspoon Himalayan or sea salt
  • 3 bay leaves
  • About 7 peppercorns + a healthy pinch of ground black pepper
  • A handful of fresh, chopped parsley (+ extra for garnishing)
  • 3 tablespoons olive oil
  • 6 cups of water
  • For garnishing – spring onions and dill

Preparation

  1. Prepare the vegetables – wash the potatoes, carrot, celery, and kale sprouts. Cube the potatoes and chop the carrot and celery. Set aside.
  2. Peel and finely chop the onion and garlic. Heat a pot over medium heat, add the olive oil and onion & garlic. Cook for about 4 minutes until translucent and fragrant. Add the spices – salt, coriander, bay leaves, peppercorns, ground pepper, and lemon. Stir well and let the spices cook for 2 more minutes until.
  3. Add 6 cups of water along with cubed potatoes, chopped carrot, celery, kale sprouts (if using chopped kale, add it in the end, along with green peas), and pearl barley.
  4. Wait until the soup starts to boil, cover the pot with lid and let it cook for 30 minutes until pearl barley is al dente and the veggies have cooked. Add the green peas and let them cook for two more minutes.
  5. Remove the soup from the heat and stir in chopped parsley. Taste test and adjust spices if necessary.
  6. Serve garnished with fresh parsley, spring onions and dill. For an extra flavor and satisfaction, add a dollop of a homemade vegan sour cream.

    Discover more recipes with these ingredients

  • Barley

Nutritional Information

Per Serving: Calories: 167 | Carbs: 25 g | Fat: 9 g | Protein: 4 g | Sodium: 465 mg | Sugar: 3 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.


About The Author

Laine Rudolfa

See My Recipes

I’m a vegan food lover, blogger, recipe developer, and food photographer from Latvia. My health journey started 6 years ago when I went vegan overnight. I used to be a compulsive binge eater who was always looking for drastic ways to lose weight. But veganism changed my unhealthy relationship with food and taught me how to love my body. Right now, I’m spreading the inspiration to help other people go vegan and live healthy.

Comments

This site uses Akismet to reduce spam. Learn how your comment data is processed.