- 1 cup pearled barley
- 4 cups low-sodium vegetable broth
- 1 cup chopped onion
- 1/2 cup chopped carrot
- 1/3 cup chopped celery
- 4 cups chopped mushrooms
- 2 cloves garlic, minced
- 1 1/2 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
- 1/4 cup fresh chopped parsley
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.
EQUIPMENT / SUPPLIES
- Large pot with lid
- Large saute pan or skillet with lid
- 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