Yum, a bowl of warm delicious soup on a cool fall day. Okay, it’s technically not even fall yet, and it isn’t cool either, at least not where I live. Like I said in my first blog post, I won’t let some warm weather stop me from getting excited about all things fall. I am hoping there will be many soup recipes to follow, but here is my first one of the season and it’s even kid approved.
Barley??
Yep, its the barley that makes this soup so inviting. Not only is this soup pretty delicious, the texture and shape of the grain make it fun to eat. It almost reminds me of the tiny round pasta called acini de pepe (often found in Italian wedding soup). One cup of cooked pearled barley contains about 6 grams of fiber and is an excellent source of both soluble and insoluble fiber. Barley is also a great source of magnesium, chromium and selenium. These little white grains even have antioxidants which may neutralize free radicals.
Barley is filling on its own but add in some potatoes and carrots and this is a meal that will ‘stick to your ribs’ making you feel full longer.
To add even more texture, top with some sprouted grain croutons and this dish is sure to please!
Vegetable Barley Soup
Root vegetables and barley make this hearty soup the perfect comfort food.
Ingredients
- Soup
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- ½ tsp dried oregano
- ½ tsp dried basil
- 3 medium carrots, diced
- 3 medium potatoes, chopped
- 1 28 oz can crushed tomato
- 1 cup pearled barley
- 6 cups vegetable broth
- 2-3 cups water (as needed)
- 2 cups fresh spinach, chopped
- Salt and pepper to taste
- Sprouted grain croutons
- 3 slices sprouted grain bread, cut into squares
- 1 1/2 tablespoons olive oil
- ¼ tsp garlic powder
- ¼ tsp pepper
- ¼ tsp salt
- ¼ tsp oregano
- ¼ tsp basil
Directions
- Step 1 In a soup pot, add olive oil, garlic and onion, saute until onion is translucent.
- Step 2 Add diced carrots, crushed tomato, oregano, basil, barley, broth and a cup of water. Bring to a boil, turn down to medium-low, cover and simmer for 20 minutes, stir and add more water as needed.
- Step 3 Add diced potatoes and simmer another 25 minutes or until potatoes are soft. Add salt and pepper to taste.
- Step 4 Right before serving, add chopped spinach and allow to cook for a minute or 2.
- Step 5 Serve in soup bowls topped with a few croutons if desired.
- Step 6 Croutons: Preheat oven to 375
- Step 7 Cut bread into squares and pour into medium bowl. Add the rest of ingredients and toss to coat.
- Step 8 Add to sheet pan and toast in oven at 375 for 6-10 minutes, flipping half way through and checking often to make sure they do not burn.