Mushroom Barley Soup Recipe

Recipe By The Spruce Eats

This heart-healthy recipe for whole foods mushroom barley soup is a great vegan variation on the classic dish found in most eastern european and jewish restaurants. Strengthening for digestion and excellent for building the blood, mushroom barley soup is a wonderful, warming, fall/winter food. Barley is a rich source of plant fiber and nourishes intestinal health, as well as lowering cholesterol and being an excellent source of nutrients. We love the addition of dried shiitake mushrooms for their medicinal and healing value: they are purported to improve immunity, strengthen the heart and cardiovascular function, and aid in the body's detoxification process. You can certainly substitute a rich bone broth (grass-fed beef broth or a good homemade free-range chicken broth add to the richness and nutritive value if you're thus inclined). This soup is a cost-effective meal in itself, and invites plenty of variation: feel free to add a parsnip, turnip, rutabaga, sweet potato, or leek to this soup. Serve it with a green salad and a nice hunk of sourdough bread, and you've got a meal. To our gluten-free friends: substitute job's tears or short grain brown rice for the barley, which is one of the top gluten-containing grains.

4.6
28 Rating -
Rate
Non Vegdiet
55minstotal
15minsPrep
40minsCook
55m.total
15m.Prep
40m.Cook
Mushroom Barley Soup
plan
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ingredients serve

Ingredients for Mushroom Barley Soup Recipe

  • 3/4 tablespoon Olive or untoasted sesame oil
  • 0.06 ounce Dried Shiitake Mushrooms
  • 0.38 pound Assorted mushrooms
  • 0.06 cup Shallots
  • 1/4 Small Onion
  • 1/4 stalk Celery
  • 1/4 Carrot
  • 0.13 cup Pearled Barley
  • 1 cup Vegetable Stock
  • 1 tablespoon Tamari
  • 1/4 Branch fresh thyme
  • 1/4 Bay leaf
  • As required Sea salt to taste
Nutrition
value
200
calories per serving
11 g Fat5 g Protein19 g Carbs7 g FiberOther

Current Totals

  • Fat
    11g
  • Protein
    5g
  • Carbs
    19g
  • Fiber
    7g

MacroNutrients

  • Carbs
    19g
  • Protein
    5g
  • Fiber
    7g

Fats

  • Fat
    11g

Vitamins & Minerals

  • Calcium
    43mg
  • Iron
    3mg
  • Vitamin A
    847mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    41mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    13mg
  • Vitamin E
    2mg
  • Copper
    < 1mcg
  • Magnesium
    50mg
  • Manganese
    < 1mg
  • Phosphorus
    86mg
  • Selenium
    7mcg
  • Zinc
    < 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By The Spruce Eats