Barley and Lentil Soup

Name: Barley and Lentil Soup
Prep time: 15 min
Cook time: 60 min
Yield: 8
Ingredients: 1/2 cup green or brown lentils (dried); 1 onions; 2 carrots; 3 cups Swiss chard; 2 cloves garlic; 1 1/2 tbsp olive oil; 1 tsp ground cumin; 3 cups chicken broth; 3 cups water; 1/2 cup pearl barley; 1 1/4 cup canned tomatoes (diced); 1 pinch salt; ground pepper to taste

148 Reviews

99% would make this recipe again

A very good soup which combines some lesser known ingredients: barley, lentils, and Swiss chard, which are tasty, rich in nutrients, and rather inexpensive.

Preparation : 15 min Cooking : 1 h

130 calories/serving

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Ingredients

1/2 cup	green or brown lentils (dried)	90 g
1	onions, finely chopped	200 g
2	carrots, finely chopped	200 g
3 cups	Swiss chard, or spinach, coarsely chopped and packed	280 g
2 cloves	garlic, minced
1 1/2 tbsp	olive oil	23 mL
1 tsp	ground cumin	2 g
3 cups	chicken broth	750 mL
3 cups	water	750 mL
1/2 cup	pearl barley	90 g
1 1/4 cup	canned tomatoes (diced)	320 g
1 pinch	salt [optional]	0.2 g
	ground pepper to taste [optional]

Before you start

It is not necessary to soak the lentils in advance.

Method

Rinse and drain the lentils, then set aside.
Prepare the vegetables: Finely chop the onion and carrots; coarsely chop the Swiss chard (green and white parts); and mince or press the garlic. Set aside.
Heat the oil in a large pot over medium heat. Add the onion then sauté 3-4 min until soft. Add the carrots, then sauté 5 min with occasional stirring, until they are golden-coloured. Add the garlic and stir 1 min, then add the cumin and stir 1 min. Pour in the broth, water and barley. Bring to a boil, then reduce the heat, cover and simmer 25 min.
Stir in the tomatoes and lentils. Continue to simmer, covered, until the lentils and barley are tender, 25-30 min.
Add the chard to the soup, cover and simmer until the chard is tender, about 5 min. Season with salt and pepper to taste. Thin the soup with more broth or water, if desired. Ladle the soup into bowls and serve.

Remarks

The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.

Nutrition Facts Table

per 1 serving (230 g)

Amount

% Daily Value

Calories

130

Fat

2 g

4 %

Saturated 0.3 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

390 mg

16 %

Carbohydrate

23 g

8 %

Fibre

4 g

14 %

Sugars

3 g

Net Carbs

19 g

Protein

5 g

Vitamin A

86 %

Vitamin C

30 %

Calcium

5 %

Iron

19 %

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Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :

Vegetables and Fruits :	1 ¾	servings
Grain Products :	½	serving
Milk and Alternatives :	0	serving
Meat and Alternatives :	¼	serving

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Claims

This recipe is :

Diet-related health claims :: Heart-healthy
Excellent source of :: Folacin, Vitamin A, Vitamin K
Good source of :: Iron, Magnesium, Manganese, Potassium
Source of :: Calcium, Copper, Fibre, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
Low :: Fat, Saturated Fat
Free :: Added Sugar, Cholesterol, Trans Fat

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DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group	Exchanges
Starches	1
Vegetables	1
Meat and Alternatives	½
Fats	½

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Members' Reviews

148 Reviews (136 with rating only ) 99% would make this recipe again

Sort By: Most Recent| Rating | Most Helpful

Gene F. 5 Barley and Lentil Soup

february 28, 2017 | I would make this recipe again

A staple in our house...

Useful 0

dipstick 4 Barley and Lentil Soup

january 26, 2013 | I would make this recipe again

I increased the cumin slightly. Also, I substituted kale for the Swiss chard. If you're using kale, a suggest you chop it up a bit finer and added about 30 minutes cooking process is ended.

Useful 0

justinad 4 Barley and Lentil Soup

january 21, 2013 | I would make this recipe again

This was a simple, healthy and inexpensive soup but I added a few things to boost the flavour. More broth, less water; 3 bay leaves while simmering; extra onion and garlic and a few chili flakes. I also added the lentils sooner and didn't cook it quite as long. I'll be curious to see how much liquid the barley and lentils absorb overnight.

Useful 0

jetmekanik 4 Barley and Lentil Soup

may 08, 2012 | I would make this recipe again

This one was pretty good. I left the carrots chunky rather than finely chopped, I like a soup to have a good texture. This would be good with some diced stew beef or chicken chunks in it to satisfy my carnivore husband.

Useful 0

stacylovestocook 5 Barley and Lentil Soup

january 27, 2011 | I would make this recipe again

I really enjoyed this one!!!

Useful 0

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Top Reviews

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achisholm

january 26, 2009 | I would make this recipe again

We liked the texture of this soup, nice and creamy. But next time I would add more spices as it was a little bland.

Useful 9

croberts21

september 23, 2010 | I would make this recipe again

awesome soup! even my picky 4 year old likes this one! i've made twice and have discovered adding either a dollop of sour cream, or a spoonful of parmesan, makes it even better.

Useful 2