1 April, 2021
Dr. Dave’s Favorite Barley and Lentil Soup
Dr. Dave’s Favorite Barley and Lentil Soup
A filling vegan soup filled with lentils and barley will quickly become a family favorite because it’s so easy to make, soothing, and nutritious.
Servings: 4 people
Ingredients
- 1/2 tbsp refined coconut oil
- 1 white onion finely chopped
- 4 cloves garlic minced
- 1 inch ginger root minced
- 1 inch turmeric root minced (or use 1/2 teaspoon ground turmeric)
- 2 carrots peeled and diced or thinly sliced
- 1/4 tsp ground cumin
- 1/4 tsp ground coriander
- 4 1/2 cup low-sodium vegetable broth
- 3/4 cup dry red lentils
- 1/2 cup dry pearl barley rinse several times in hot water (IMPORTANT)
- 2 tbsp tomato paste
- 1/2 tsp salt
- 1 pinch ground black pepper
- 3 cups loosely-packed fresh baby spinach leaves
Instructions
- Warm the oil in a large pot. Add the onion and a pinch of salt, and saute until translucent, stirring occasionally; 3-5 minutes.
- Add the garlic, ginger, and fresh turmeric (if using), stir, and cook for another about 60 seconds or until softened and fragrant.
- Stir in the carrot, ground turmeric (if using), ground cumin, and ground coriander. Cook for 2-3 minutes more, stirring occasionally, until the spices are fragrant and the carrot softened slightly.
- Add the vegetable broth, red lentils, and pearl barley to the pot. Bring to a boil, then reduce to a simmer. Cook uncovered for about 20 minutes, or until the lentils and barley are both cooked through.
- Stir in the tomato paste, and season to taste with salt and pepper.
- Stir in the spinach, turn off the heat and cover the pot with a lid. Remove after 2-3 minutes, or when the spinach is wilted to your preference.
- Serve hot, with a light squeeze of fresh lemon juice if desired.