Red Lentil Barley Vegetable Soup Recipe
There is something so comforting about a big pot of red lentil soup with barley and vegetables.
This recipe makes a large batch of soup which is so nourishing, especially with all the vegetables, broth, and spices.
It’s delicious by itself for lunch or dinner, and pairs excellently with fresh baked bread.
The combination of red lentils and barley are so filling, you won’t miss having meat in your meal, and it will give you lots of nutrients, fiber, and energy to keep you going.
Red lentils are high in polyphenols, protein, fiber, iron, and folic acid.
The resistant starch in red lentils is a rich source of prebiotics that support a healthy gut microbiome.
Studies show that lentils may protect against breast cancer in women.
There are so many health reasons why lentils are a good addition to a diverse diet plentiful in plants.
No wonder that lentils are one of the first food crops cultivated in the world!
You could easily half this recipe but this is the amount that I make for my family because they love it so much and will eat it all up.
Red Lentil Barley Vegetable Soup Recipe
Ingredients
2 Tbs. ghee (or olive oil)
2 c. onions, chopped (2 medium onions)
3 c. carrots, peeled and sliced (6 carrots)
1.5 c. celery (chopped) (8 stalks)
1 c. beet root, chopped (1 medium beet)
1 T. salt
1/4 tsp. black pepper
1 tsp. cumin
1 tsp. turmeric
1 bay leaf
3 qts. chicken stock (or vegetable broth)
2. c. red lentils
1/2 c. barley
1 Tbs. garlic, minced (2 large cloves)
few tsp. lemon juice, fresh squeezed
parsley or cilantro, chopped
Directions
Heat the ghee in a large pot on the stove on medium heat.
Add chopped onion, celery, and carrots and sauté until the onion turns soft and translucent, 3 to 5 minutes.
Add beet, garlic, cumin, turmeric, black pepper, and salt to the vegetables and stir for one minute.
Add broth to the vegetables and heat on high until simmering.
Add lentils, barley, and bay leaf, and bring back to simmer, then turn down to low heat.
Cook for 45 minutes or until the red lentils and barley are tender.
Add the lemon juice and salt and season to taste.
Serve bowls garnished with chopped parsley or cilantro.
This is a great soup to make for dinner one night and then reheat the next day for lunch.
Just add more water when reheating it because the lentils and barley will absorb a lot of the broth in the fridge.
I use chicken broth for the gut health benefits and flavor, but this recipe can easily be made vegan by using vegetable broth instead, and olive oil instead of ghee for sauteing the veggies.
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I love this red lentil soup recipe because it’s packed with protein for energy, fiber for healthy digestion, and tons of vegetables for all their nutritious qualities.
It’s so colorful too! Especially with the carrots and beets, and the addition of fresh green herbs on top, it really brings out the contrast of colors.
When I eat this delicious dish, I think about how it’s no wonder that lentils and barley have been traditional food staples for thousands of years.
Many blessings,
Kara Maria