Barley Soup
Soups
Ingredients:
Barley Soup
- 15 ml (1 tbsp) olive oil
- ½ medium onion, diced
- 1–2 garlic cloves, minced
- 55 g (½ cup) shredded carrots
- 100 g (½ cup) pearl barley, rinsed
- ½ tsp turmeric
- 720 ml (3 cups) vegetable stock
- salt and pepper to taste
- juice of ½ lemon
- 2 tbsp fresh parsley, chopped
Béchamel White Sauce
- 28 g (2 tbsp) dairy-free butter or olive oil
- 16 g (2 tbsp) all-purpose flour
- 240 ml (1 cup) dairy-free milk
- salt and pepper to taste
Equipments:
- Medium pot
- Measuring cups and spoons
- Small saucepan (for béchamel)
- Whisk
- Knife and cutting board
Features:
Meal Prep Friendly
Soy-Free
Refined Sugar-Free
Nut-Free
Leftover Friendly
Nutrition:
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Instructions:
- 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. Add 1–2 minced garlic cloves and cook for 30–60 seconds. Stir in ½ tsp turmeric for 30 seconds. - 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. - Simmer
Pour in 720 ml (3 cups) vegetable stock. Season with salt and pepper. Bring to a boil, then simmer for 35–40 minutes until barley is tender. - Make the Béchamel
In a small saucepan, melt 28 g (2 tbsp) dairy-free butter over medium heat. Whisk in 16 g (2 tbsp) 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. - Finish the Soup
Stir the béchamel into the soup over low heat. Add 2 tbsp parsley and juice of ½ lemon. Taste and adjust seasoning.
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.
Barley Soup
Ingredients:
Barley Soup
- 15 ml (1 tbsp) olive oil
- ½ medium onion, diced
- 1–2 garlic cloves, minced
- 55 g (½ cup) shredded carrots
- 100 g (½ cup) pearl barley, rinsed
- ½ tsp turmeric
- 720 ml (3 cups) vegetable stock
- salt and pepper to taste
- juice of ½ lemon
- 2 tbsp fresh parsley, chopped
Béchamel White Sauce
- 28 g (2 tbsp) dairy-free butter or olive oil
- 16 g (2 tbsp) all-purpose flour
- 240 ml (1 cup) dairy-free milk
- salt and pepper to taste
Equipments:
- Medium pot
- Measuring cups and spoons
- Small saucepan (for béchamel)
- Whisk
- Knife and cutting board
Features:
Instructions:
- 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. Add 1–2 minced garlic cloves and cook for 30–60 seconds. Stir in ½ tsp turmeric for 30 seconds. - 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. - Simmer
Pour in 720 ml (3 cups) vegetable stock. Season with salt and pepper. Bring to a boil, then simmer for 35–40 minutes until barley is tender. - Make the Béchamel
In a small saucepan, melt 28 g (2 tbsp) dairy-free butter over medium heat. Whisk in 16 g (2 tbsp) 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. - Finish the Soup
Stir the béchamel into the soup over low heat. Add 2 tbsp parsley and juice of ½ lemon. Taste and adjust seasoning.
