Tomato, Lentil, and Barley Soup

Name: Tomato, Lentil, and Barley Soup
Yield: 6 to 8 servings
Ingredients: 1 tablespoon olive oil; 1 large onion, chopped; 2 to 3 cloves garlic, minced; 6 cups water; 1/2 pound raw brown or green lentils, rinsed; 3/4 cup raw pearl or pot barley, rinsed; 2 large celery stalks, diced; 2 medium carrots, peeled and sliced; 1 cup shredded green cabbage; One 28-ounce can salt-free diced tomatoes, undrained; 1/4 cup dry red wine, optional; 1 to 2 tablespoons apple cider vinegar, to taste; 1/4 cup chopped fresh parsley; 2 teaspoons salt-free seasoning (see page 4 for brands); 2 teaspoons paprika; Salt and freshly ground pepper to taste

December 9, 2011

Lentil soups are so satisfying in winter. Served with Quick Sunflower-Cheese Bread (page 144) or Focaccia Bread (page 148), this soup needs only a simple salad to make a very filling meal.

Recipe information

Yield
6 to 8 servings

Ingredients

1 tablespoon olive oil

1 large onion, chopped

2 to 3 cloves garlic, minced

6 cups water

1/2 pound raw brown or green lentils, rinsed

3/4 cup raw pearl or pot barley, rinsed

2 large celery stalks, diced

2 medium carrots, peeled and sliced

1 cup shredded green cabbage

One 28-ounce can salt-free diced tomatoes, undrained

1/4 cup dry red wine, optional

1 to 2 tablespoons apple cider vinegar, to taste

1/4 cup chopped fresh parsley

2 teaspoons salt-free seasoning (see page 4 for brands)

2 teaspoons paprika

Salt and freshly ground pepper to taste

Preparation

Step 1
Heat the oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until both are golden.
Step 2
Add all the remaining ingredients except the salt and pepper. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for about 45 to 55 minutes, or until the lentils, barley, and vegetables are tender. Stir occasionally and add more water if the soup becomes too thick.
Step 3
Season with salt and pepper. If time allows, let the soup stand off the heat for an hour or so, then heat through before serving. This soup thickens as it stands; add water as needed and adjust the seasonings.
Nutrition Information
Step 4
Per serving:
Step 5
Calories: 250
Step 6
Total fat: 3g
Step 7
Protein: 13g
Step 8
Fiber: 16g
Step 9
Carbohydrate: 46g
Step 10
Cholesterol: 0mg
Step 11
Sodium: 45mg

Vegan Soups and Hearty Stews for All Seasons

TagsSoup Soup/Stew Canned Tomato Tomato Vegetable Lentil Bean and Legume Barley Rice & Grains Main Dinner Dairy Free Nut Free Vegan Vegetarian Easy Simmer Cookbooks

Recipe information

Ingredients

Preparation

Step 1

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Nutrition Information

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Recipe notes