This high-protein, vegan Mushroom Barley Soup is one of our favorite soups for weight loss! It's delicious, healthy, and satisfying. You may also enjoy our Lentil Soup recipe.
This mushroom barley soup is low-fat, soy-free, nut-free, and oil-free, and it is one of our favorite Daniel Fast Meal Prep recipes. Make it gluten-free by substituting sorghum for barley, a hearty ancient grain.
What sets this soup apart from other mushroom barley soups is the inclusion of white beans and kale. This not only adds protein and nutrient density but also boosts the variety of plants in this Daniel Fast weight loss meal.
Why You'll Love This Mushroom Barley Soup
- Hearty and filling: Barley adds a satisfying chew and makes this soup feel like a complete meal. You may also like our Ancient Grains recipe, which is packed with chewy, hearty whole grains.
- Umami-rich: Thanks to mushrooms, coconut aminos, and aromatics, this soup is packed with deep, savory flavor.
- Daniel Fast approved: This Daniel Fast recipe is made with clean, whole food plant-based ingredients and no oil.
- Perfect for meal prep: Stores beautifully in the fridge or freezer, making it a go-to for batch cooking.
- Warming and grounding: Ideal for when you want a comforting bowl of goodness.
Health Benefits
- Supports weight loss: Eating a broth-based soup before a main meal has been shown to support weight management by reducing the overall calories of the meal.
- Mushrooms provide immune-supporting compounds and antioxidants, such as ergothioneine.
- Barley is a whole grain rich in fiber, especially beta-glucans, which help lower cholesterol and stabilize blood sugar.
- Cannellini beans add a protein boost to this mushroom barley soup. Additionally, white beans are packed with nutrients like fiber, iron, potassium, magnesium, and zinc.
- Garlic offers anti-inflammatory properties and benefits for the immune system.
What You'll Need to Make This Mushroom Barley Soup
- Mushrooms: I used shiitake, but any mushroom will work. Mushrooms are the co-star of this soup, providing a deep umami flavor and a meaty texture that’s satisfying in every bite.
- Barley: The other co-star of this meal. Barley offers a chewy texture and satisfying bite, while thickening the soup.
- Cannellini beans (white kidney beans): Add protein and more heartiness to this soup. Not traditionally a part of mushroom barley soup, but a welcome addition. We also use these hearty beans in our White Bean Kale Soup, Vegan Minestrone Soup, and Vegan Mushroom Pasta.
- Kale: Another unexpected ingredient in this soup. The kale adds a nutrient boost and a slight crunch when gently heated at the end before serving. It's also a great addition to our North African Chickpea Soup.
A full list of ingredients with exact amounts can be found in the recipe card below.
Substitutions and Variations
- Mushrooms: Try a mix of shiitake, oyster, or portobello for added depth.
- Barley: If gluten-free, swap with sorghum or short-grain brown rice.
- Broth: Use homemade vegetable broth or miso broth for extra umami.
- Tamari: Coconut aminos or low-sodium soy sauce work well as substitutes.
- Leafy Greens: Try using chopped collard greens for something different.
How to Make This Mushroom Barley Soup
This soup recipe requires a large pot with a lid, and a large saute pan (or skillet) with a lid.
Step 1: In a large pot, bring barley and low-sodium vegetable broth to a boil. Reduce the heat to medium-low, and cook partially covered for 25 to 30 minutes.
Step 2: While the barley is cooking in the pot, heat up a large saute pan or skillet over medium heat. Dry saute the chopped onion for 3 to 4 minutes.
Step 3: Add chopped carrots and celery.
Step 4: Add the mushrooms, reduce the heat to medium-low, cover, and continue to cook for 5 minutes.
Step 5: Add the minced garlic.
Step 6: Sprinkle in the ground coriander and cumin. Your kitchen should smell amazing!
Step 7: Continue to layer in the flavor by adding the coconut aminios. Turn off the heat and let the veggies sit until the barley is done cooking.
Step 8: When the barley is done cooking, it should be al dente (with a little bite/chew to it). Add the cannellini beans to the pot with the cooked barley.
Step 9: Transfer the cooked veggies and mushrooms from the saute pan (or skillet) to the large pot with barley, cannellini beans, and vegetable broth.
Step 10: Add water, stir and bring to a gentle boil. Continue to cook uncovered for another 5 to 7 minutes.
Step 11: Add the chopped kale.
Step 12: Turn off the heat, and stir the chopped kale into the hot soup. The kale should wilt. If it doesn't, put the lid on and continue to cook covered for 1 to 3 minutes. Salt and pepper to taste. Garnish with fresh, chopped parsley, and enjoy!
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Expert Tips
- If you're using sorghum instead of barley for a gluten-free option, cook the sorghum in vegetable broth for 40 minutes.
- To reduce cooking time, soak the barley (or sorghum) ahead of time.
- Let the soup rest after cooking. It tastes even better the next day as flavors deepen.
- Add a little fresh-squeezed lemon juice at the end to brighten the flavor.
What to Serve With This Mushroom Barley Soup
- This soup pairs well with a Vegan Caesar Salad, which is also Daniel Fast-compliant.
- Serve this hearty vegan mushroom barley soup with a slice of Vegan Jalapeno Cornbread or an Oil-Free Cornbread Muffin if you're not on the Daniel Fast.
- Sip on our Starbucks Copycat Pink Drink or Healthy Mojito Mocktail, both are sweetened with fruit, so there's no added sugar.
- Enjoy alongside a warm cup of our Golden Milk Latte for a soothing anti-inflammatory drink.
Recipe FAQs
Leftovers keep well in a covered container in the refrigerator for up to 4 days. This meal is great for meal prep! This hearty mushroom barley soup is also freezer-friendly and keeps in a freezer-safe container for up to four months.
Soups that are high in fiber and protein, while being low in fat, are best for weight loss. Why? Because fiber and protein help you feel full. Fiber, which is found only in whole plant foods, works magic in our bodies. Fiber ferments and produces short-chain fatty acids that feed beneficial microbes in our gut. These microbes can aid in weight loss by influencing hormones that regulate hunger and satiety. Soups that are low-fat have a lower calorie density, which further helps with weight loss. This mushroom barley soup recipe has all of this!
Yes, it’s loaded with fiber, antioxidants, vitamins, and minerals from mushrooms, barley, and vegetables. It supports digestion, immunity, and heart health.
Yes, barley contains gluten. For a gluten-free version, substitute with sorghum. It's a hearty grain like barley, but without the gluten.
This Mushroom Barley Soup is a wholesome, comforting dish that proves healthy eating can be deeply satisfying. With its hearty texture, rich umami flavor, and clean plant-based ingredients, it’s a go-to recipe for chilly days or when your body needs some TLC. Whether you’re prepping for the week or cozying up with a warm bowl at dinner, this soup checks all the boxes. Try it, love it, and don’t forget to share it.
Related Recipes to Check Out
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Mushroom Barley Soup
Ingredients
- 1 cup pearled barley
- 4 cups low-sodium vegetable broth
- 1 cup chopped onion
- ½ cup chopped carrot
- ⅓ cup chopped celery
- 4 cups chopped mushrooms
- 2 cloves garlic minced
- 1 ½ tsp ground coriander
- 1 tsp ground cumin
- 1 Tbsp coconut aminos
- 2 cups water
- 1 15 oz. can of cannellini beans, drained and rinsed
- 4 cups chopped kale
- ¼ cup fresh chopped parsley
Instructions
Prepare the barley
- In a large pot, bring to boil barley and low-sodium vegetable broth. Reduce heat to medium-low can cook partially covered for 25 to 30 minutes.
Prepare the veggies
- While barley is cooking, prepare the veggies. Heat up a large saute pan or skillet over medium heat. Dry saute chopped onion for 3 to 4 minutes.
- Add chopped carrots, celery, and mushrooms. Reduce heat to medium-low, cover, and continue to cook for 5 minutes. Covering the saute pan with a lid allows the mushrooms to release water keeping it from sticking to the pan. Give it a stir and continue cooking for another 3 to 4 minutes.
- Add minced garlic, spices, and coconut aminos. Stir to incorporate and continue to cook for another minute. Your kitchen should smell wonderful. Turn off the heat and let the cooked veggies sit, while you check on the barley.
Bring it together
- When the barley is done cooking—it should be al dente (with a little bite/chew to it)—add cooked cannellini beans, cooked veggies, and water to the large pot. Stir well to incorporate. Bring to a gentle boil and continue to cook uncovered for another 5 to 7 minutes.
- Add the chopped kale, turn off the heat, and stir into the hot soup. The kale should wilt—if it doesn't, put the lid on and continue to cook covered for 1 to 3 minutes.
- Salt and pepper to taste and garnish with fresh chopped parsley. Enjoy!
Notes
- Gluten-Free Option: If you're using sorghum for a gluten-free option, cook for 40 minutes.
- Leftovers/Meal Prep: Leftovers keep well in a covered container in the refrigerator for up to 4 days. This meal is great for meal prep! This hearty mushroom barley soup is also freezer-friendly and keeps in a freezer-safe container for up to four months.
Barbara G says
I made this for my family and we all loved it. It was full of flavor and satisfying. Thank you.
Ut says
Excellent and oh so pretty! I have cooked it a few times and it’s a hit each time. Today I used spinach and added beans as it recommended
Gigi & Sersie says
Thank you, Utang. Adding spinach and beans completes the meal. Great job!