Tomato Lentil Barley Soup

Warm up with a hearty and nutrient-packed Tomato Lentil Barley Soup, a one-pot wonder that’s as comforting as it is wholesome. Perfectly balanced with tender lentils, nutty pearled barley, and a medley of vibrant vegetables, this soup is infused with aromatic spices like cumin, smoked paprika, and thyme for an irresistible depth of flavor. Simmered in a rich base of crushed tomatoes and vegetable broth, it’s a filling, plant-based meal that’s ideal for cozy weeknight dinners or meal prepping. Ready in just over an hour and garnished with fresh parsley, this vegan soup is a simple yet satisfying way to enjoy the goodness of whole grains and legumes. Perfectly customizable, it’s a must-try recipe for anyone craving a bowl of hearty, homemade comfort.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, diced
• 2 carrot, diced
• 2 celery stalk, diced
• 3 garlic cloves, minced
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 28-ounce can crushed tomatoes
• 6 cups vegetable broth
• 1 cup dried green or brown lentils, rinsed
• 1 cup pearled barley, rinsed
• 1 bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

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

Step 2

Add the diced onion, carrot, and celery. Sauté for 5-7 minutes until the vegetables are soft and the onion is translucent.

Step 3

Stir in the minced garlic, thyme, cumin, and smoked paprika. Cook for 1 minute until fragrant.

Step 4

Add the crushed tomatoes and their juices to the pot. Stir to combine.

Step 5

Pour in the vegetable broth and add the rinsed lentils, pearled barley, and bay leaf. Stir well.

Step 6

Season with salt and black pepper.

Step 7

Bring the mixture to a boil, then reduce the heat to low and cover. Simmer for 40-45 minutes, stirring occasionally, until the lentils and barley are tender.

Step 8

Remove and discard the bay leaf.

Step 9

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

Step 10

Serve hot, garnished with fresh parsley if desired.

Nutrition Facts

Serving size	3155.6 grams (3155.6g)

Amount per serving	% Daily Value*
Calories	1621

Total Fat 45.30g	58%
Saturated Fat 7.50g	38%
Polyunsaturated Fat 6.90g
Cholesterol 0mg	0%
Sodium 6107mg	266%
Total Carbohydrate 262.00g	95%
Dietary Fiber 63.10g	225%
Total Sugars 65.70g
Protein 60.40g	121%

Vitamin D 0IU	0%
Calcium 632mg	49%
Iron 24mg	133%
Potassium 6640mg	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: 24.0%

Protein: 14.2%

Carbs: 61.7%