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Lentil Barley Soup

Lentil Barley Soup
Makes: 6 Servings
Cook Time: 2 hours
Preparation Time: 20 minutes

A big pot of lentils, tomatoes, and pearl barley simmer into this hearty soup. A great "make ahead" for quick meals and easy clean up.

Ingredients

  • 2 cups dried lentils (rinsed)
  • 4 scallions
  • 5 carrots (chopped)
  • 2 teaspoons dried oregano
  • 1/2 cup pearl barley
  • 12 cups water
  • 1 can 14.5 ounce low-sodium whole peeled tomatoes (coarsely chopped)
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon salt

Directions

  1. Place a large soup pot on the stove and add lentils, scallions, carrots, celery, oregano, barley, and water. Bring to a boil.
  2. Reduce the heat to low and simmer, uncovered, for one hour.
  3. Add the tomatoes and continue cooking about 45 minutes. Just before serving, add vinegar.

Notes

Learn more about:

Source:

USDA Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: 2 cup
Nutrients Amount
Total Calories 330
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 264 mg
Carbohydrates 64 g
Dietary Fiber 20 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 19 g
Vitamin D 0 mcg
Calcium 112 mg
Iron 8 mg
Potassium 1064 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 330
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 64 g
Dietary Fiber 20 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 19 g
Minerals
Calcium 112 mg
Potassium 1064 mg
Sodium 264 mg
Copper 1 mg
Iron 8 mg
Magnesium 102 mg
Phosphorus 401 mg
Selenium 11 mg
Zinc 3 mg
Vitamins
Vitamin A 401 mcg
Vitamin B6 0.5 mg
Vitamin B12 0.0 mcg
Vitamin C 16 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 36 mcg
Folate 350 mcg
Thiamin 0.8 mg
Riboflavin 0.3 mg
Niacin 4 mg
Choline 79 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Grains 1 ounces
Vegetables 1 3/4 cups
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025