Red Lentil and Barley Soup

Warm, hearty, and packed with nourishing ingredients, this Red Lentil and Barley Soup is a comforting bowl of goodness perfect for cozy nights or meal prep. This nutrient-rich recipe combines protein-packed red lentils and chewy pearl barley with a medley of aromatic vegetables, including onions, carrots, and celery, for a satisfying texture and flavor. Seasoned with a fragrant blend of cumin, paprika, and thyme, and brightened with a splash of zesty lemon juice, this one-pot wonder is simmered to perfection in a savory vegetable broth. Ready in under an hour and yielding six generous servings, it’s ideal for weeknight dinners or healthy lunches. Garnish with fresh parsley for a touch of color and freshness, and enjoy a soul-soothing soup that’s as delicious as it is wholesome! Perfect for vegetarians and packed with fiber, it’s a must-try for fans of cozy, easy-to-make recipes.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 2 medium, diced carrot
• 2 diced celery stalks
• 2 tablespoons tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon ground paprika
• 0.5 teaspoons dried thyme
• 1 cup red lentils
• 0.5 cup pearl barley
• 8 cups vegetable broth
• 1 bay leaf
• 1 teaspoon (or to taste) salt
• 0.5 teaspoons black pepper
• 2 tablespoons lemon juice
• 2 tablespoons, chopped (optional, for garnish) fresh parsley

Directions

Step 1

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

Step 2

Add the diced onion and sauté for 3-4 minutes until translucent.

Step 3

Stir in the minced garlic, diced carrots, and celery. Cook for another 5 minutes until the vegetables are slightly softened.

Step 4

Add the tomato paste, ground cumin, paprika, and dried thyme. Stir well to coat the vegetables in the spices and cook for 1 minute to toast the spices.

Step 5

Rinse the red lentils and barley under cold water, then add them to the pot.

Step 6

Pour in the vegetable broth and add the bay leaf. Stir to combine.

Step 7

Bring the soup to a boil, then reduce the heat to low and let it simmer uncovered for 30-35 minutes, or until the lentils and barley are tender. Stir occasionally to prevent sticking.

Step 8

Once the soup is cooked, remove the bay leaf and season with salt and pepper to taste.

Step 9

Stir in the lemon juice for a bright, fresh flavor.

Step 10

Serve the soup hot, garnished with chopped fresh parsley, if desired.

Nutrition Facts

Serving size	2987.1 grams (2987.1g)

Amount per serving	% Daily Value*
Calories	1771

Total Fat 48.70g	62%
Saturated Fat 8.70g	43%
Polyunsaturated Fat 8.40g
Cholesterol 0mg	0%
Sodium 7336mg	319%
Total Carbohydrate 281.50g	102%
Dietary Fiber 69.80g	249%
Total Sugars 54.70g
Protein 69.00g	138%

Vitamin D 0IU	0%
Calcium 654mg	50%
Iron 24mg	131%
Potassium 6610mg	141%

*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: 23.8%

Protein: 15.0%

Carbs: 61.2%