A healthy soup that's hearty and filling.
Per 1¼-cup serving:
Using 1½ cups chicken:
Using 1½ cups chicken:
Ingredients
Cook and prep time does not include chicken option. A traditional barley soup is usually made with beef. For added flavor without the additional fat, add 3/4 cups diced uncooked chicken to this soup if you wish.Per 1¼-cup serving:
- ½ teaspoon ghee or olive oil
- ½ teaspoon mustard seeds, yellow or brown
- pinch red chili flakes
- ¼ teaspoon black pepper
- ½ cup chopped leeks or onions
- ½ cup celery, sliced into ¼-inch pieces
- ½ tablespoon Bragg Liquid Aminos or tamari
- ¾ cup cubed uncooked chicken breasts, optional
- ¼ cup pearled barley, rinsed, and drained
- ½ teaspoon cumin
- ½ teaspoon coriander
- ¼ teaspoon allspice
- ½ cup carrots, cut into bite-sized pieces
- ½ cup red or russet potato, cut into small cubes
- ½ teaspoon marjoram
- 2 to 6 cups vegetable stock
- 1 bay leaf
- 1½ cups coarsely torn spinach or arugula or both
- ⅛ cup chopped fresh parsley
Using 1½ cups chicken:
- 1½ cups cooked chicken breast (about 2 small breasts)
Directions
Per 1¼-cup serving:- Heat the oil in a soup pot over medium-high heat.
- Add the mustard seeds and allow them to pop briefly in the hot oil.
- Add the chili flakes, black pepper, leeks, celery, and aminos. If using chicken, add it now.
- Sauté until the leeks are translucent, 2 or 3 minutes.
- Add the barley and stir until well combined. Add the cumin, coriander, and allspice and continue to sauté or another 2 or 3 minutes or until the barley browns slightly.
- Stir frequently. Add the carrots, potato, marjoram, Simmer another 3 minutes. Add some vegetable stock if the mixture gets dry.
- When well browned, add 2 cups vegetable stock and the bay leaves.
- Bring to a boil, then reduce the heat and simmer until the carrots and potatoes are cooked and the barley is soft.
- Add the spinach. Add more vegetable stock if necessary as the barley absorbs the liquid. Remove the bay leaves before serving. Garnish with freshly chopped parsley.
- Add the spinach. Add more vegetable stock if necessary as the barley absorbs the liquid.
- Remove the bay leaves before serving. Garnish with freshly chopped parsley.
Using 1½ cups chicken:
- Stir in cooked chicken before serving
Nutritional Facts Per 1¼-cup serving
- Calories 280
- Total fat 4.0
- Saturated fat 0.4
- Carbohydrates 38.8g
- Protein 22.5g
Nutritional Facts Using 1½ cups chicken
- Calories 367
- Total fat 5.1
- Saturated fat 0.7
- Carbohydrates 38.8g
- Protein 42.1g
Serving Information
- Serves 2
- Prep 5m
- Cook 20m
- Total Time 25m