Italian Lentil and Barley Soup

Warm, hearty, and brimming with Italian-inspired flavors, this Italian Lentil and Barley Soup is the ultimate comfort dish for any season. Packed with wholesome ingredients like nutrient-rich lentils, nutty pearl barley, and a medley of aromatic vegetables, this soup is as nutritious as it is satisfying. Simmered in a flavorful vegetable broth infused with garlic, oregano, thyme, and a hint of diced tomatoes, every spoonful is a celebration of rustic, homestyle goodness. Ready in just over an hour, this one-pot wonder is perfect for a cozy weeknight dinner or meal prep for the week ahead. Serve it with a sprinkle of fresh parsley and a dusting of Parmesan for a simple yet elegant finish. With its high fiber content, plant-based protein, and robust flavor, this soup is a wholesome delight you'll want to make again and again.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 tablespoons Olive oil
• 1 medium Yellow onion, diced
• 2 medium Carrots, diced
• 2 Celery stalks, diced
• 3 Garlic cloves, minced
• 1 cup Dried brown lentils, rinsed
• 0.5 cup Pearl barley, rinsed
• 15 ounces Canned diced tomatoes
• 6 cups Vegetable broth
• 1 Bay leaf
• 1 teaspoon Dried oregano
• 1 teaspoon Dried thyme
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 2 tablespoons Chopped fresh parsley (optional, for garnish)
• 0.25 cup Grated Parmesan cheese (optional, for topping)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, carrots, and celery, and sauté for 5 minutes until softened.

Step 3

Stir in the minced garlic and cook for 1 minute until fragrant.

Step 4

Add the lentils, barley, diced tomatoes (with their juices), vegetable broth, bay leaf, oregano, thyme, salt, and pepper.

Step 5

Bring the mixture to a boil, then reduce the heat to low and let it simmer. Cover the pot with a lid, stirring occasionally.

Step 6

Simmer for 40-50 minutes, or until the lentils and barley are tender.

Step 7

Taste and adjust the seasoning with additional salt and pepper if needed.

Step 8

Remove the bay leaf before serving.

Step 9

Ladle the soup into bowls and garnish with freshly chopped parsley and grated Parmesan cheese, if desired.

Step 10

Serve warm and enjoy!

Nutrition Facts

Serving size	2696.1 grams (2696.1g)

Amount per serving	% Daily Value*
Calories	1733

Total Fat 72.10g	92%
Saturated Fat 21.10g	106%
Polyunsaturated Fat 10.60g
Cholesterol 56mg	19%
Sodium 7451mg	324%
Total Carbohydrate 207.40g	75%
Dietary Fiber 54.90g	196%
Total Sugars 52.20g
Protein 76.40g	153%

Vitamin D 24IU	119%
Calcium 1221mg	94%
Iron 20mg	109%
Potassium 5484mg	117%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.4%

Protein: 17.1%

Carbs: 46.5%