Enjoy the comfort and simplicity of this Vegetable and Pearl Barley Soup - a delightful medley of vegetables teeming with fresh flavours and the wholesome goodness of pearl barley.
I make it a point to whip up at least one batch of this soup weekly, storing a portion in the freezer and keeping some handy in the fridge, especially during the cold winter months. It's my fail-safe for those days when time is scarce, helping me avoid the temptation of less nutritious alternatives. Whether it's a planned meal or a last-minute lifesaver on a busy day, this soup is my trusty companion, ensuring I'm nourished and satisfied.
The key to success is making sure you are prepared for moments like those. There is nothing worse than standing in your kitchen after a busy, stressful day, feeling uninspired by your ingredients and uncertain about what to make. Because you know what's likely to happen, right? Being prepared with this delicious soup means you'll always have a quick, satisfying option at the ready.
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Calories in Vegetable and Pearl Barley Soup
This Hearty Vegetable and Pearl Barley Soup serves 4 and is 153 calories per serving.
If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of 200+ calorie recipes.
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
Ingredients Needed
To make this soup, you will need the follow simple ingredients:
- Onions: I use a mixture or red and white onions in this recipe
- Garlic: fresh cloves, but lazy garlic or garlic paste is fine to use also
- Carrot: fresh carrots, washed peel and diced small .
- Leeks: washed, trimmed and sliced thinely
- Courgette (Zucchini): fresh and chopped
- Butternut Squash: I use fresh that I peel and dice myself for optimal flavour and freshness. If you're pressed for time, frozen or pre-diced butternut squash is a convenient alternative, though sometimes they may not deliver the same quality in terms of flavour.
- Pearl Barley: just dried uncooked pearl barley
- Tomato Paste (Puree): this is a concentrated paste that comes in a tube or small can.
- Stock: you can choose between vegetable or chicken stock, depending on your dietary preferences. Vegetarians will, of course, want to opt for vegetable stock. If you have the time, fresh homemade chicken stock can elevate the soup even further. It's crucial to get the ratio of stock cubes to water right, as this can vary depending on the brand and type of stock cubes you're using. Too few cubes might result in a soup that's lacking in depth and flavor, whereas too many can make the broth overly salty and overpowering.
- Seasonings: paprika, cumin, dried parsley, dried basil are used to add some additional flavour to the broth.
- Salt and Pepper - These basic yet essential flavour enhancers are key for elevating the taste of your dishes. No food will ever be bland when these are used to season to taste.
- Low Calorie Spray - Use your preferred choice of low calorie spray, I prefer olive oil or avocado sprays without any added emulsifiers.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
What is Pearl Barley?
Pearl barley is a refined form of barley grain, distinguished by its removal of the outer hull and a polished bran layer. It's an adaptable ingredient that enhances a variety of dishes, including soups and stews and provides a satisfying chewy texture and nutty flavour. You will usually find pearl barley in any grocery store along with all the other dried grains, like rice and lentils etc.
It's crucial to note that pearl barley however does contain gluten, making it unsuitable for individuals with celiac disease or gluten sensitivities. For those who can include gluten in their diet, pearl barley is a nutritious addition, rich in fibre, vitamins, and minerals, contributing to a balanced and healthy diet.
Variations/Additions
Here are some suggestions for variations or additions to your vegetable pearl barley soup, considering the ingredients you have:
- Vegetable Swaps:
- Replace carrots or the butternut squash with sweet potatoes for a different sweetness and texture.
- Add some leafy greens like kale, spinach or cabbage
- Grain Alternatives:
- Substitute pearl barley with white or brown rice, keeping in mind that these may have a different cooking time.
- Adding Protein:
- Incorporate some cooked chicken or ham for a heartier meal
- Add canned beans like chickpeas or kidney beans for a vegetarian protein source.
- Additional Flavors:
- Introduce a can of diced tomatoes for a tangy twist.
- Add a splash of lemon juice for an extra zing
- Cheesy Finish
- sprinkle some crumbled feta, grated Parmesan, or cheddar cheese on top of your vegetable pearl barley soup, adding a rich and savory touch.
Remember, when making substitutions, especially with grains, to adjust cooking times and liquid quantities accordingly to achieve the desired consistency and ensure all ingredients are cooked properly.
More Soup Recipes
Looking for some more hearty and filling low calorie soup recipes? Check out these:
- Spicy Sweet Potato, Red Pepper and Carrot Soup
- Creamy Tomato Orzo Soup with Chicken Meatballs
- Thai Red Vegetable Soup
- Asparagus and Sweet Potato Soup
- Turkey Taco Soup
- Split Pea and Bacon Soup
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
All recipes on Slimming Eats have estimated nutritional information for your convenience.
FAQ For Vegetable Pearl Barley Soup
Store leftover soup in an airtight container in the refrigerator for up to 3-4 days. You can also freeze the soup for up to 3 months. When freezing, note that the barley may absorb some liquid, so it's a good idea to add a little extra stock or water when reheating. Thaw the soup overnight in the refrigerator and reheat it on the stove or in the microwave, adjusting the consistency with additional stock or water as needed.
While this soup is hearty and satisfying on its own, it pairs wonderfully with a slice of wholesome wholemeal bread or a sandwich for an even more substantial meal. These additions can complement the soup's flavours and textures, making for a well-rounded meal.
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Recipe Card
Vegetable and Pearl Barley Soup (Instant Pot, Stove Top)
Enjoy the comfort and simplicity of this Vegetable and Pearl Barley Soup - a delightful medley of vegetables teeming with fresh flavours and the wholesome goodness of pearl barley.
Ingredients
- 1 small onion, finely chopped
- 2 small red onion, finely chopped
- 2 cloves of garlic, crushed
- 1 carrot, chopped
- 1 leek, washed, trimmed and sliced thinly
- 1 small courgette (zucchini,) diced
- 300g (10.5oz) butternut squash, peel and diced small
- ¾ cup (150g) of pearl barley, dried
- 2 tablespoons of tomato paste
- 6 cups (1.42 litres) of chicken or vegetable stock
- 1 teaspoon of paprika
- 1 teaspoon of ground cumin
- 2 teaspoons of dried parsley
- 1 teaspoon of dried basil
- salt and black pepper
- low calorie cooking spray (I used olive oil)
Instructions
INSTANT POT
- Set Instant Pot to saute mode
- Add onion, garlic, carrot and leeks and fry to soften.
- Add the butternut, tomato paste, paprika, cumin, parsley and basil and stir to coat.
- Add all other ingredients
- Set to 20 mins manual (high pressure)
- Close valve
- Once cooked do a quick pressure release
- Taste and season as needed with salt and black pepper
- Enjoy!!
STOVE TOP
- Heat a deep pot over medium-high heat and spray with cooking oil spray
- Add the onions, garlic, carrots and leek and fry to soften
- Add the butternut, tomato paste, paprika, cumin, parsley and basil and stir to coat.
- Add all other ingredient
- Stir, bring to a boil, then reduce heat, cover and simmer for 40 minutes, Add more. stock if needed.
- Taste and season as needed with salt and black pepper
- Enjoy!!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Dairy Free Friendly
- Vegetarian Friendly: use vegetable stock
- Freezer Friendly ❄️
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Nutrition Information
Yield
4Serving Size
1 SERVINGAmount Per Serving Calories 153Total Fat 1gSaturated Fat 0gCholesterol 0mgSodium 906mgCarbohydrates 32gFiber 6gSugar 7gProtein 5g
Lucea says
Made this for tea yesterday. Was a great hit! Swapped some of the beans for asparagus. Was really delicious, will be making it again.
Lucea says
Got this bubbling away in the slow cooker for lunches this week. Yummy!