American · lunch, dinner
Vegetable Barley Soup
Video by Artichoke Hearts on YouTube · Open on YouTube
- Vegan
- Nut-free
Contains: Gluten. Check labels on stock, sauces and spice mixes.
Pearl barley (with its soluble beta-glucan fibre) and chickpeas give about 9 g of fibre a serve plus plant protein, and eight different vegetables add vitamins A, C and K. Vegan, low in fat and very filling.
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Ingredients 18
Method
Tap a time to watch that step in the video.
- Heat the oil in a large stockpot over medium heat. Add the onion, carrots and celery with a little salt and pepper and cook about 5 minutes, until the onion is translucent. 0:33
- Turn the heat to medium-high, add the mushrooms and cook until lightly browned. Stir in the garlic for 30 seconds. 1:08
- Add the chickpeas, tomatoes, barley, green beans, broth, basil, oregano and bay leaf. 1:46
- Bring to the boil, then reduce to a simmer, cover and cook for 30 minutes, until the barley is tender. 2:29
- Stir in the peas and parsley, check the seasoning, remove the bay leaf and serve. 2:43
Tip. Serves 8 (our estimate). Use low-sodium broth and add salt at the end. The barley keeps absorbing liquid, so add a splash of water when reheating. Freezes well in portions.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 68%
- Protein 17%
- Fat 15%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 52% of the 35 g of net carbs come from the pearled barley. To cut carbs, try cauliflower rice instead, or half and half.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High29%
35 µg a serve, mostly from fresh parsley (30%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate High26%
105 µg a serve, mostly from chickpeas (49%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Selenium High21%
12 µg a serve, mostly from pearled barley (56%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Iron High20%
3.6 mg a serve, mostly from pearled barley (27%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 High20%
0.3 mg a serve, mostly from pearled barley (27%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A Source19%
175 µg a serve, mostly from carrots (84%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Magnesium Source16%
65 mg a serve, mostly from pearled barley (25%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C Source16%
14 mg a serve, mostly from tomatoes (34%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc Source15%
1.6 mg a serve, mostly from pearled barley (36%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium Source14%
670 mg a serve. Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
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Vitamin E8%
1.2 mg a serve, mostly from tomatoes (46%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium7%
86 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Omega-34%
0.1 g a serve, mostly from pearled barley (25%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D0%
0.1 µg a serve, mostly from mushrooms (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve, mostly from mushrooms (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Artichoke Hearts; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.