Vegetable Barley Soup Recipe

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Vegetable Barley Soup
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  1. Heat a very large heavy pot, over high heat. Add olive oil. Add to pot, one at a time, and saute about 1 minute before adding next ingredient, onion, bell pepper, celery, garlic, carrots, jalepenos and serrano; adding a pinch of salt with each addition. Add tomatoes.
  2. Add liquid, tamari, tomato paste, lemon zest and herbs. Bring to a boil, add barley, reduce heat and cover. Simmer about 1 hour, until barley is tender. Taste for seasoning. Add Salt and pepper if needed.
  3. Remove bay leaf, and sprigs of herbs. Add broccoli, cauliflower, simmer about 5 minutes, then add the mushrooms, frozen mixed vegetables, and simmer a few more minutes. Stir in spinach and lemon juice.
  4. Garnish with basil or flat leaf parsley and/or drizzle with a little extra virgin olive oil.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 134.48 Kcal (563 kJ)
Calories from fat 28.49 Kcal
% Daily Value*
Total Fat 3.17g 5%
Cholesterol 1.58mg 1%
Sodium 460.01mg 19%
Potassium 523.96mg 11%
Total Carbs 22.8g 8%
Sugars 5.79g 23%
Dietary Fiber 5.06g 20%
Protein 5.11g 10%
Vitamin C 44.2mg 74%
Vitamin A 0.5mg 18%
Iron 44.6mg 248%
Calcium 84.2mg 8%
Amount Per 100 g
Calories 31.31 Kcal (131 kJ)
Calories from fat 6.63 Kcal
% Daily Value*
Total Fat 0.74g 5%
Cholesterol 0.37mg 1%
Sodium 107.12mg 19%
Potassium 122.01mg 11%
Total Carbs 5.31g 8%
Sugars 1.35g 23%
Dietary Fiber 1.18g 20%
Protein 1.19g 10%
Vitamin C 10.3mg 74%
Vitamin A 0.1mg 18%
Iron 10.4mg 248%
Calcium 19.6mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.2
  • 3

Good Points

  • low calorie,
  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free

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