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
- Mushrooms
- Barley (use sorghum for gluten-free option)
- Cannellini beans (white kidney beans)
- Onion
- Kale
- Celery
- Carrots
- Garlic
- Coriander
- Cumin
- Coconut aminos
- Low-sodium vegetable broth
- Fresh herbs (parsley or cilantro)
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!
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
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!
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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Mushroom Barley Soup
- Total Time: 55 minutes
- Yield: 4 1x
- Diet: Vegan
Description
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.
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 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
- Large pot with lid
- Large saute pan or skillet with lid
- Knife
- Cutting board
- Measuring cup
- Measuring spoons
- 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
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