If you’re looking for a hearty, nutritious soup to warm you up during the colder months, this root vegetable barley soup is the perfect choice. Carrots, parsnips, and celery root are simmered in a flavorful tomato-based broth. Barley adds great texture to the healthy mix, as well as fiber, magnesium, and iron.
You must have had mushroom barley soup at least once. If you’ve ever eaten it, you know that the plump, chewy texture of barley is so comforting in a warm, juicy bowl.
Today I’d like to introduce you to another version of barley soup. It is a little more unusual than the version with mushrooms, but no less tasty.
Barley soup with root vegetables is the epitome of replenishing and fortifying nutrition from winter to autumn.
In theory, the combination of nutty barley and root vegetables might be too earthy. Yet, the bright tomato-based soup and just the right amount of acidity make this soup lively and lively.
The first time I made soup was as part of my “pantry cooking” routine. I once was (and still am) trying to eat over a pound of barley.
But this soup is more than just a convenient recipe for using up leftover barley. It’s really delicious and special, so I think it will be popular not only this season but also in the coming seasons.
Many benefits of barley
To be honest, I don’t cook with barley very often, so I have the surplus I mentioned earlier at home.
But you should. Every time I add cooked barley to a salad or make a quick and easy barley “risotto,” I am reminded of how much I love its round grains and chewy texture.
In addition to being delicious and versatile, barley is also highly nutritious. Like most whole grains, it is rich in dietary fiber. And the fiber in barley happens to be soluble fiber, which typically regulates and treats people with irritable bowel syndrome and sensitive digestive systems.
Barley, like many whole wheats, contains a good amount of protein. Approximately 5 to 6 grams per cooked cup.
Barley is an excellent source of magnesium, an electrolyte that plays many important roles in health and well-being. Magnesium helps maintain hydration and bone health, and is also important for the nervous system.
Finally, barley is an excellent plant-based source of iron.
I have written about this mineral before. Red meat is one of the most concentrated food sources, so it’s especially important for vegans and vegetarians to watch their iron intake.
Beans, lentils, and dark leafy vegetables are very good sources of plant-based iron. Eating iron-rich foods that contain vitamin C can also help maintain your iron status.
Many whole grains also provide iron, including barley. One cup of cooked barley contains more than 10% of the recommended daily intake of iron for an adult woman.
Pearl vs Hulled Barley
Most barley is sold in one of two forms: pearl or skinned.
For hulled barley, only the outer husk is removed from the original grain. To make pearl barley, both the skin and bran of the grain are removed.
As a result, I think pearl barley cooks faster, in about 25 minutes instead of 45 minutes, and has a more pleasant texture than shelled barley.
Theoretically, the disadvantage of choosing pearl barley is that pearl barley has slightly less fiber than its skinned counterpart, and probably has a lower micronutrient content. This is because the bran of the grain is inherently nutritious.
In reality, the difference between these two particle shapes is not very important.
In fact, depending on the brand you buy, pearl barley and hulled barley varieties may contain the same amount of fiber. Despite the small differences, barley, in all its forms, remains a relatively high fiber food.
As a registered dietitian, I feel strongly about keeping the big picture in mind. We know that 15 minutes of extra cooking time is worth it to busy and tired home cooks. Choose the grain variety that suits you!
Is barley gluten free?
No, barley is a grain that contains gluten.
If you need to modify the soup to suit a gluten-free or wheat-free diet, we recommend substituting short-grain brown rice for the barley and simmering for at least 40 minutes.
What exactly are root vegetables?
This may seem like a silly question for a cookbook author.
But a few years ago, I accidentally titled what we now know as a “fall vegetable bake” as a “root vegetable bake,” and I had to brush up on the topic.
Here are some popular root vegetables.
Carrot Rutabaga Celery Root Turnip Parsnip Sweet Potato Yam Radish Cassava Yuca Radish
Onions and garlic belong to the category of “modified stem” plants, but are often also classified as “true root” vegetables.
In addition to onions and garlic, my root vegetable barley soup also uses carrots, parsnips, and celeriac.
If you can’t find these vegetables or are not interested in them, you can make reasonable substitutes among root vegetables.
And although it’s not a root vegetable, butternut squash is a great substitute for celeriac, carrots, and parsnips.
What I like about using the root in barley soup is that it adds a bit of sweetness along with a savory aroma. This soup is more complex in flavor than you might immediately imagine.
How to make root vegetable barley soup
This is one of those one-pot recipes that makes preparing soups and stews so much fun.
Step 1: Stir-fry the vegetables
Start the soup by sauteing all the vegetables in olive oil, including onions, celery, and carrots, as well as parsnips and celeriac.
Once the onions are translucent and the carrots are soft, add the garlic and sauté further before proceeding.
Step 2: Add almost everything else to the pot and bring to a simmer
Then add almost all the remaining ingredients (barley, tomatoes, broth, and thyme) to the pot.
Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 30 minutes if using pearl barley or 40-45 minutes if using shelled barley.
The soup is ready when the barley is soft but still chewy.
Step 3: Season and serve
Finally, let’s taste the soup.
Depending on the brand of soup and crushed tomatoes you used, your soup may or may not need additional salt.
Add as much freshly ground black pepper as desired.
Finally, I like to mix a little white balsamic vinegar into the soup for added sweetness and tartness.
At this point, you can serve root vegetable barley soup. A drizzle of olive oil or a few fresh thyme (or parsley) leaves add a nice touch to the bowl.
I like to eat my soup with a simple salad, like a side salad of butter lettuce or a kale salad with Brussels sprouts.
However, you can also pair it with heartier fall salads, like winter panzanella, kale salad with cranberries, lentils, and coconut “bacon,” or the perfect winter chopped salad.
Toast triangles, croutons, and crackers are also great for adding crunch.
meal preparation and storage
There’s no better way to prepare or prepare meals. Store cooked soup in an airtight container in the refrigerator for up to 6 days or freeze for up to 8 weeks.
yield: 6 for one person
Heat the olive oil in a large heavy-bottomed saucepan over medium heat. Add the chopped vegetables. Saute vegetables for 10 minutes or until onions are translucent and carrots are soft. Add garlic and fry for another minute.
Add barley, crushed tomatoes, broth, and thyme to pot. Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for 30 minutes.
Add the white balsamic vinegar to the soup and stir. Taste and add salt and freshly ground pepper as needed. The amount of salt you need depends on the soup you used. If you like, drizzle the soup with a little olive oil and serve with a few fresh herb leaves. enjoy.
Store the soup in an airtight container in the refrigerator for up to 6 days or freeze for up to 8 weeks.
November and December are a big holiday season, so it’s so nice to prepare dishes that are simple, homely, and frugal, yet are absolutely fun to eat.
This vegetable barley soup is a perfect example. I hope you can feel some relief soon.
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