Barley Soup

1. Sauté the Aromatics – Heat 1 tbsp (15 ml) olive oil in a pot over medium heat. Add ½ diced onion and sauté for 3–4 minutes until soft. Add 1–2 minced garlic cloves and cook 30–60 seconds. Stir in ½ tsp turmeric for 30 seconds.
2. Add Barley and Vegetables – Add 55 g (½ cup) shredded carrots and cook for 1 minute. Add 100 g (½ cup) rinsed pearl barley and stir to coat.
3. Simmer – Pour in 720 ml (3 cups) vegetable stock. Season with salt and pepper. Bring to a boil, then reduce heat and simmer for 35–40 minutes until barley is tender.
4. Make the Béchamel – In a small saucepan, melt 2 tbsp (28 g) dairy-free butter over medium heat. Whisk in 2 tbsp (16 g) flour and cook for 1 minute. Slowly whisk in 240 ml (1 cup) dairy-free milk. Cook for 3–5 minutes, whisking constantly, until thick and smooth. Season lightly with salt and pepper.
5. Finish the Soup – Stir the béchamel into the soup over low heat until fully combined and the soup is silky and creamy. Add 2 tbsp parsley and juice of ½ lemon. Taste and adjust seasoning before serving.

Notes:

• Add the béchamel over low heat and stir constantly — high heat can cause the sauce to break and become lumpy.
• Pearl barley expands significantly as it cooks — don’t be alarmed when it more than doubles in size.

Storage:

• Store in an airtight container in the fridge for up to 4 days. The barley will absorb liquid as it sits — reheat with a splash of stock to restore consistency.
• Freezes well for up to 3 months.

Swaps:

• Use brown rice or farro instead of pearl barley for a gluten-free option.
• Add white beans or lentils for extra protein.

Tips:

• Make a double batch — this soup tastes even better the next day as the flavors develop.