Barley Minestrone Soup Recipe

Barley Minestrone Soup Recipe

This delicious barley minestrone soup recipe takes about 25 mins to cook using typical minestrone ingredients, spices and cooked barley! It’s a quick, tasty, and hearty soup!

This minestrone soup with barley is inspired by the healthy eating of the Blue Zone in Italy. Blue Zones are areas of the world where people tend to live longer and healthier lives and Blue Zones have some of the highest concentration of centenarians (people who live past 100 years old) in the world.

This minestrone barley soup is filled with healthy, delicious and filling ingredients making it a perfect meal for the family, or for meal prep as you can store it in the fridge for up to 4-5 days!

Recipe for Barley Minestrone

Recipe for Barley Minestrone

This barley minestrone soup is the perfect recipe to make in advance and enjoy throughout the week. It’s very easy to make a huge portion, full of tons of vegetables, barley and beans, and you can store in the fridge for up to 4-5 days. It’s also very easy to freeze!

The beauty of this recipe is that it’s budget-friendly, low in calories and full of so many vegetables. With the addition of pearl barley (or pasta, if you prefer), it makes this a hearty, filling and satisfying meal.

All you need to do is cook the ingredients in one pot for 25 mins and the fastest way to prepare your vegetables is to add your chunks of onion, carrot, and celery to a food processor to dice them in seconds instead of spending 5-10 mins manually dicing. This is a very simple soup recipe that requires little effort but can provide many servings!

Minestrone soup with pearl barley and vegetables
Minestrone soup with pearl barley and vegetables

Ingredients

  • Barley
  • Oil
  • Garlic
  • Onion
  • Celery
  • Carrot
  • Mushrooms
  • Bell Pepper
  • Zucchini
  • Tomatoes (canned)
  • Vegetable Broth / Bouillon Cube
  • Italian Seasoning
  • Garlic Powder
  • Onion Powder
  • Black Pepper
  • Kidney Beans
  • Kale / Spinach
  • Lemon

The minestrone barley soup recipe is vegan, soy-free, nut-free and can be made gluten-free (see recipe notes)


Cheap Lazy Vegan Barley Minestrone Soup

How To Make Minestrone Soup with Barley

Prepare to make your pearl barley! If using dry barley, continue with instructions (skip if using cooked barley). To cook the dry pearl barley, add barley and water to a medium-sized pot and bring to a boil. Once it boils, reduce the heat to medium-low and cover. Simmer until the liquid is absorbed or mostly absorbed and the barley is tender and chewy (about 25-30 minutes). Fluff with fork and set aside.

While preparing barley, begin to cut up your vegetables and prepare the other ingredients. When there are about 6-7 minutes cooking time left of the barley, begin making the soup by moving onto the next step.

Begin making your minestrone soup by heating oil in a large dutch oven or pot and add diced onion and minced garlic. Cook for a couple of minutes.

Add diced celery and diced carrots, and cook for another couple of minutes. Add diced mushrooms, bell peppers, zucchini and a pinch of salt and cook for another 2-3 minutes. Add canned diced tomatoes along with water or vegetable broth. Add vegetable bouillon cubes (omit or use less if using vegetable broth) along with all the spices. Add kidney beans into the pot, along with cooked pearl barley.

Bring to a boil and then cover and turn the heat down to simmer for about 15-20 minutes. After simmering, add in chopped kale and stir around until kale wilts. Add lemon juice for a burst of flavour.

Give the minestrone soup with barley a taste and add salt and pepper to taste.

Watch me make this recipe on YouTube here!

Barley Minestrone Soup

Barley Minestrone Soup

This delicious barley minestrone soup recipe takes about 25 mins to cook using typical minestrone ingredients, spices and cooked barley!
Print Pin Rate
Course: Lunch, Main Course, Side Dish, Soup
Cuisine: Vegan
Keyword: blue zone diet, minestrone, soup, vegan, vegan minestrone, vegan soup
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 6
Calories: 197kcal

Equipment

  • 1 Measuring utensils
  • 1 Pot Medium sized, optional if needed for cooking pearl barley
  • 1 Dutch oven large, or pot
  • 1 Knife
  • 1 Cutting Board
  • 1 can opener
  • 1 Food Processor optional (can be used to dice vegetables)

Ingredients

  • 1.5 cups pearl barley cooked, or 1/2 cup dry pearl barley, rinsed & drained
  • 1.5 cups water (if using dry pearl barley)
  • 1 tsp oil
  • 1 tbsp garlic minced, around 3-4 cloves
  • 1/2 medium onion diced
  • 3 stalks celery diced
  • 3 medium carrots diced
  • 2 cups mushrooms sliced or diced (optional)
  • 1 bell pepper diced
  • 1 zucchini diced
  • 1/8 tsp salt or a pinch
  • 28 oz diced tomatoes large can, or 2 regular (14.5 oz) cans
  • 6 cups water or vegetable broth – add more as needed
  • 2 cubes vegetable bouillon with water or skip / use less if using vegetable broth
  • 1 can kidney beans drained & rinsed
  • 4 cups kale chopped, or baby spinach
  • 1 tbsp lemon juice
  • salt & pepper to taste
  • 1 tbsp Italian seasoning
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1/2 tsp black pepper

Instructions

  • Prepare to make your pearl barley! If using dry barley, continue with instructions (skip if using cooked barley). To cook the dry pearl barley, add barley and water to a medium-sized pot and bring to a boil. Once it boils, reduce the heat to medium-low and cover. Simmer until the liquid is absorbed or mostly absorbed and the barley is tender and chewy (about 25-30 minutes). Fluff with fork and set aside.
  • While preparing barley, begin to cut up your vegetables and prepare the other ingredients. When there are about 6-7 minutes cooking time left of the barley, begin making the soup by moving onto the next step.
  • Begin making your minestrone soup by heating oil in a large dutch oven or pot and add diced onion and minced garlic. Cook for a couple of minutes.
  • Add diced celery and diced carrots, and cook for another couple of minutes.
  • Add diced mushrooms, bell peppers, zucchini and a pinch of salt and cook for another 2-3 minutes.
  • Add canned diced tomatoes along with water or vegetable broth.
  • Add vegetable bouillon cubes (omit or use less if using vegetable broth) along with all the spices.
  • Add kidney beans into the pot, along with cooked pearl barley.
  • Bring to a boil and then cover and turn the heat down to simmer for about 15-20 minutes.
  • After simmering, add in chopped kale and stir around until kale wilts.
  • Add lemon juice for a burst of flavour.
  • Give the minestrone soup with barley a taste and add salt and pepper to taste.

Notes

To make this  a gluten-free minestrone soup, omit pearl barley and substitute for a gluten-free alternative such as gluten-free pasta, quinoa, or rice.
Feel free to omit any vegetables and choose your favourites or leftover vegetables to add to this soup.
If you don’t have kale, use baby spinach or omit.

Nutrition

Calories: 197kcal | Carbohydrates: 39g | Protein: 9g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.003g | Sodium: 203mg | Potassium: 1048mg | Fiber: 11g | Sugar: 8g | Vitamin A: 10507IU | Vitamin C: 91mg | Calcium: 229mg | Iron: 5mg

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