Barley Soup
Soups
Ingredients:
- 15 ml (1 tbsp) olive oil
- 80 g (½ medium) onion
- 1–2 garlic cloves, minced
- 55 g (½ cup) shredded carrots
- 100 g (½ cup) pearl barley
- 1.1 g (½ tsp) turmeric
- 720 ml (3 cups) vegetable stock
- salt and pepper to taste
- juice of ½ lemon
- 2 tbsp fresh parsley, chopped
- 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:
Features:
Meal Prep Friendly
Soy-Free
Refined Sugar-Free
Nut-Free
Leftover Friendly
Nutrition:
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Stir the turmeric into the hot oil for about 30 seconds before adding any liquid — blooming it this way brings out noticeably more flavor and color than adding it straight into the broth.
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.
A few ingredients do most of the work in this recipe. The olive oil brings fruity depth and helps carry the other flavors. The onion adds sweetness and depth as it cooks down. The shredded carrots adds natural sweetness and color. The dairy-free butter or olive oil adds richness and helps create a tender, flavorful base.
Barley Soup
Ingredients:
- 15 ml (1 tbsp) olive oil
- 80 g (½ medium) onion
- 1–2 garlic cloves, minced
- 55 g (½ cup) shredded carrots
- 100 g (½ cup) pearl barley
- 1.1 g (½ tsp) turmeric
- 720 ml (3 cups) vegetable stock
- salt and pepper to taste
- juice of ½ lemon
- 2 tbsp fresh parsley, chopped
- 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:
Features:
Why These Ingredients:
A few ingredients do most of the work in this recipe. The olive oil brings fruity depth and helps carry the other flavors. The onion adds sweetness and depth as it cooks down. The shredded carrots adds natural sweetness and color. The dairy-free butter or olive oil adds richness and helps create a tender, flavorful base.
Prep:
Stir the turmeric into the hot oil for about 30 seconds before adding any liquid — blooming it this way brings out noticeably more flavor and color than adding it straight into the broth.
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.
