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Home » Lunch/Dinner Entree » Mushroom Barley Soup

Mushroom Barley Soup

Published: Mar 13, 2023 by Gigi & Sersie

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This delicious mushroom barley soup is one of our favorite vegan soups for weight loss! It's high in protein, low-fat, soy-free, nut-free, oil-free, and great for meal prep. You can easily make this soup gluten-free by swapping out the barley for sorghum.

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 boosts the variety of plants in this vegan soup for weight loss.

What's in this hearty soup

  1. Mushrooms
  2. Barley (use sorghum for gluten-free option)
  3. Cannellini beans (white kidney beans)
  4. Onion
  5. Kale
  6. Celery
  7. Carrots
  8. Garlic
  9. Coriander
  10. Cumin
  11. Coconut aminos
  12. Low-sodium vegetable broth
  13. Fresh herbs (parsley or cilantro)
top view of the key ingredients for mushroom barley soup: mushrooms, barley, cannellini beans, kale, carrot, celery, onion, garlic, kale, coconut aminos, and spices.

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.

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. [Note: if you're using sorghum for a gluten-free option, cook for 35 to 40 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!

top side view of vegetable broth being poured into a pot with barley on the stovetop
1. add barley to a large pot with low-sodium vegetable broth
top view of chopped red onion being added to a hot sauté pan on the stovetop
2. heat up a large saute pan or skill over medium heat and add chopped onion; cook for 3 to 4 minutes
top view of chopped celery being added to sauté pan with chopped onions and carrots.
3. add chopped carrots and celery
top side view of a lid being put on a large sauté pan with chopped mushrooms
4. add chopped mushrooms, put a lid on the saute pan, and cook for 5 minutes
top view of minced garlic being added to a large sauté pan with cooked mushrooms and veggies.
5. after the mushrooms have cooked down, add minced garlic
top side view of spices being added to a sauté pan with mushrooms, veggies and garlic.
6. add spices and give it a stir
top side view of coconut aminos being added to a sauce pan with cooked mushrooms and veggies
7. stir in coconut aminos
top side view of cooked cannellini beans being added to the pot with barley and veggie broth
8. add cannellini beans to the pot with barley
top side view of cooked veggies being added to the pot with cannellini beans, barley and vegetable broth
9. add the cooked veggies
top side view of water being added to the mushroom barley soup pot with cannellini beans
10. stir, add water, and stir again; bring to a gentle boil and cook uncovered for another 5 to 7 minutes
top side view of a woman's hand adding fresh chopped kale to the mushroom barley soup on the stovetop that's blurred in the background
11. when the soup is hot, add chopped kale
top view of fresh chopped kale sitting on top of the boiling mushroom barley soup on the stovetop
12. turn off the heat and stir the kale into the hot soup; the heat from the soup should wilt the kale
top view close up of a pot of mushroom barley soup with kale and cannellini beans and wooden spoon sticking out of the pot
the kale should be slightly tender, bright green, and with a little crunch

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.

Frequently Asked Questions

Which soup is best for weight loss?

As a certified nutritionist, I get asked this question often. 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 to 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. Those microbes can aid in weight loss by influencing hunger and satiety hormones. 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!

Are soups a good way to lose weight?

Studies* show that preloading with soup before a main meal can help reduce the overall calorie intake of the meal. This soup recipe is the main meal.

*Studies: Soup preloads in a variety of forms reduce meal energy intake; Provision of Foods Differing in Energy Density Affects Long‐Term Weight Loss; Association between soup consumption and obesity: A systematic review with meta-analysis

Check out these vegan weight-loss soup recipes

  • North African Chickpea Soup
  • Amazing Lentil Soup
  • Veggie Chili
  • White Bean Kale Soup
  • Miso Soup
  • Detox Cleansing Beet Soup
  • Curry Spiced Mushroom Potato Soup

We hope you love this hearty, low-fat mushroom barley soup recipe as much as we do. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us  @danielsplaterecipes so we can see your creation!

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top view close up of a pot of mushroom barley soup with kale and beans with wooden spoon

Mushroom Barley Soup


  • Author: Gigi & Sersie
  • Total Time: 55 minutes
  • Yield: 4 1x
  • Diet: Vegan
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Ingredients

Units Scale
  • 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 low-sodium (or no added salt) 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. [Note: if you're using sorghum for a gluten-free option, cook for 35 to 40 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!

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. 

Notes

EQUIPMENT / SUPPLIES

  1. Large pot with lid
  2. Large saute pan or skillet with lid
  3. Knife
  4. Cutting board
  5. Measuring cup
  6. Measuring spoons
  7. Cooking spoon
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Category: Lunch/Dinner Entrée
  • Method: Stovetop
  • Cuisine: American

Keywords: mushroom barley soup, high protein, vegan weight loss soup, gluten free option, soy free, nut free, oil free, low fat, no oil, daniel fast recipes, healthy vegan recipes, hearty soup, meal prep

Did you make this recipe?

Share a photo and tag us @danielsplaterecipes — we can't wait to see what you've made!

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Hi, we are Sersie and Gigi. We love to eat delicious whole plant foods that energize us to live out our purpose of helping you take control of your health.

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