Barley Lentil Soup
A nourishing, comforting, and flavorful barley lentil soup with earthy spices, deeply browned onions, and an herbaceous, garlicky yogurt.
Servings: 6 servings
Calories: 348kcal
Ingredients
- ⅓ cup extra-virgin olive oil
- 2 large yellow onions very thinly sliced
- Salt and black pepper to taste
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- Pinch cinnamon
- ¾ cup dried brown lentils rinsed and picked over
- ¾ cup pearl barley rinsed
- 8 - 10 cups chicken or vegetable broth preferably made from Better than Bouillon (or homemade)*
Mint yogurt:
- 1 cup plain full-fat Greek yogurt or vegan yogurt
- 1 clove garlic grated
- 1 ½ teaspoons dried mint
- 1 small lemon
For serving:
- Aleppo pepper or red chili flakes
- ¼ cup fresh parsley finely chopped
- Warm pita optional
Instructions
- Fry the onions: Set a large dutch oven over medium-low heat with ⅓ cup extra-virgin olive oil and 2 large yellow onions, thinly sliced. Give them a big pinch of salt and pepper.Cover and cook for 10 minutes, stirring halfway, until the onions soften and start to color. Uncover and saute over medium heat for another 15 - 25 minutes, stirring occasionally, until the onions are deeply browned and shriveled. Aim for a mix of golden, browned, and slightly crispy strands. Transfer half of the onions to a small bowl, give them a pinch of salt, and set aside.Note: Don't rush cooking the onions here. They are driving the flavor of the soup!
- Add the spices: Stir in 2 teaspoons ground cumin, 1 teaspoon ground coriander and a pinch of cinnamon.
- Simmer: Add ¾ cup dried brown lentils, ¾ cup pearl barley, and 8 cups of broth.Cover and bring to a boil, then uncover and reduce the heat to medium-low. Simmer until the lentils and barley are cooked through, 35 - 40 minutes. If needed, stir in the remaining broth to loosen the soup to your desired consistency. Then, taste and adjust the soup for seasonings. Note: If you're using low-sodium broth, make sure to add another big pinch of salt here.
- Prepare the mint yogurt: Meanwhile, preparing the yogurt topping. In a small bowl, combine 1 cup plain full-fat Greek yogurt, 1 clove garlic, and 1 ½ teaspoons dried mint, and the zest of 1 small lemon to the yogurt. Season with salt to taste. Keep chilled in the fridge while the soup cooks.
- Serve: Divide amongst serving bowls, and top each with a big dollop of mint yogurt, the browned onions, a pinch of Aleppo pepper, ¼ cup fresh parsley, and warm pita (if desired).
Notes
* I use half the amount of bouillon paste to control salt levels. So, for 8 cups of water, I use about 4 teaspoons bouillon.
Storage: This soup is a great option for meal prep as long as all of the components are kept in separate, airtight containers in the fridge.
* The soup should last about 4 - 5 days in the fridge. Reheat in the microwave or on the stove until warm.
* The onions and parsley will also last about 4 - 5 days.
* The mint yogurt will last about 2 - 3 days. For a longer shelf-life, replace the raw garlic with ½ teaspoon garlic powder.
* The soup should last about 4 - 5 days in the fridge. Reheat in the microwave or on the stove until warm.
* The onions and parsley will also last about 4 - 5 days.
* The mint yogurt will last about 2 - 3 days. For a longer shelf-life, replace the raw garlic with ½ teaspoon garlic powder.
Nutrition
Calories: 348kcal | Carbohydrates: 44g | Protein: 15g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 0.002g | Cholesterol: 8mg | Sodium: 1184mg | Potassium: 531mg | Fiber: 13g | Sugar: 6g | Vitamin A: 258IU | Vitamin C: 18mg | Calcium: 99mg | Iron: 4mg
