A wholesome, fiber-rich soup that blends earthy mushrooms with chewy barley and aromatic herbs. Ideal for gut health, satiety, and cardiovascular support.
Preparation Time
- Prep Time: 10 minutes
- Cooking Time: 35 minutes
- Total Time: 45 minutes
- Servings: 4
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1½ cups mushrooms, sliced (cremini, shiitake, or white button)
- ½ cup pearl barley (uncooked), rinsed
- 4 cups low-sodium vegetable broth
- 1 cup water
- 1 teaspoon dried thyme
- 1 bay leaf
- Salt and black pepper to taste
- 1 tablespoon fresh parsley, chopped (optional for garnish)
Instructions
- Sauté: In a large pot, heat olive oil over medium heat. Add onion, garlic, carrots, and celery. Cook for 5 minutes until vegetables soften.
- Add mushrooms: Stir in mushrooms and cook for another 5–7 minutes until softened and fragrant.
- Simmer: Add barley, broth, water, thyme, and bay leaf. Bring to a boil, then reduce heat and simmer for 30–35 minutes, or until barley is tender.
- Season and serve: Remove bay leaf. Season with salt and pepper. Garnish with parsley and serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 160 kcal |
| Protein | 5 g |
| Carbohydrates | 27 g |
| Fiber | 6 g |
| Fat | 4 g |
| Sodium | ~300 mg (low) |
Evidence-Based Health Benefits
1. Supports heart health and lowers cholesterol
Barley is high in beta-glucan fiber, which has been shown to reduce LDL cholesterol and improve heart health.
Source: Behall KM et al., American Journal of Clinical Nutrition, 2004.
2. Promotes gut and immune health
Mushrooms are rich in prebiotic fibers and contain ergothioneine, an antioxidant that supports immune function.
Source: Wasser SP, International Journal of Medicinal Mushrooms, 2011.
3. Supports weight and blood sugar control
Barley has a low glycemic index and helps regulate blood glucose levels.
Source: Keogh JB et al., European Journal of Clinical Nutrition, 2007.
Cooking Tips
- Rinse barley well before cooking to reduce starchiness.
- For a more robust flavor, add a splash of tamari or a teaspoon of miso paste at the end.
- Use shiitake mushrooms for a deeper umami profile.
- Leftovers can be stored in the refrigerator for up to 3 days; soup thickens as barley absorbs liquid.
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