Description
A nourishing high protein soup packed with lentils, barley, and vegetables simmered to perfection. This hearty, flavorful dish is ideal for a wholesome meal that provides vitamins, fiber, and plant-based protein, perfect for a comforting lunch or dinner.
Ingredients
Vegetables and Aromatics
- 1 medium onion, chopped
- 1 large carrot, chopped
- 2 stalks celery, cubed
- 1 large potato, chopped
- 2 cloves garlic, minced
- 1 cup baby spinach
Liquids
- 1/4 cup olive oil
- 4 cups vegetable broth
- 1 cup tomato juice
- 1 cup water
Spices and Seasoning
- 1 teaspoon salt
- 1 teaspoon paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon pepper
- 1/2 teaspoon chili pepper (optional)
Grains and Legumes
- 1/2 cup barley
- 1 2/3 cups lentils (or legumes of choice)
Instructions
- Sauté Vegetables: In a large skillet, pot, or Dutch oven, heat the olive oil over medium-high heat. Once hot, add the onion, carrot, and celery, and sauté until the vegetables become translucent and aromatic to build a flavor base.
- Add Garlic and Potatoes: Incorporate minced garlic and chopped potatoes into the pot. Cook for 2-3 minutes to release the garlic’s aroma and start softening the potatoes.
- Add Liquids and Spices: Pour in the vegetable broth, tomato juice, and water. Bring the mixture to a simmer and then add salt, paprika, cumin, pepper, chili powder (if using), barley, and lentils, stirring to combine all ingredients thoroughly.
- Simmer Soup: Let the soup cook gently for about 30 minutes, or until the lentils and potatoes are fully cooked and tender, allowing the flavors to meld beautifully.
- Add Spinach and Serve: Stir in the baby spinach and cook just until wilted. Remove the soup from heat and serve hot, optionally garnished with fresh herbs for extra freshness and flavor.
Notes
- You can substitute lentils with other legumes such as chickpeas or black beans depending on your preference.
- Adjust the chili pepper quantity based on desired spice level or omit for a milder taste.
- For a creamier texture, blend a portion of the soup before adding the spinach.
- This soup stores well and tastes even better the next day, making it great for meal prep.
- Use fresh herbs like parsley or cilantro as garnish to enhance flavor and presentation.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
