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Home Ā» Recipes

Italian Vegan Barley Soup

December 10, 2020 by Katie Leave a Comment

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This vegan barley soup recipe is packed full of familiar vegetables and superfoods to create a nutrient dense comfort meal. This pressure cooker friendly recipe is the perfect healthy week night soup. This recipe is vegan, oil-free, refined sugar-free and whole foods plant based!
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vegan barley soup
vegan barley soup

Why make this plant based soup?

This vegan barley soup recipe is PACKED full of vegetables. When you chooses meals that have a wide variety of vegetables in them you are achieving a couple different things. First, and honestly most importantly, you are getting in all your essential nutrients (well, not necessarily all, but most!). This is probably pretty obvious, because we're adults here, we know we gotta eat our vegetables!

Second, you are eating more for less! What do I mean by this? When you eat recipes that are loaded with vegetables like this vegan soup recipe, you are eating foods that are less calories dense. I learned all about calorie density this past summer, and it has really changed the way I eat. I am a volume eater, so I am always looking for ways to eat more, and this is what has worked best for me!

Lastly, eating meals that are loaded with vegetables helps build a diverse gut microbiome. I am no scientist, doctor, nutritionist etc. but I do love eating healthy. Gut health is all the rage these days, so I figure any way to eat better foods for my gut (like this recipe) I'm in!

Plant based soup:

It's no secret that I love a good soup recipe. I love making soups, because they're so EASY and they are delicious! I mean, do I also make them because I absolutely hate the cold, and will instantly love anything that warms me up in the winter, yes. That's not the point though, the point is I have tons of delicious vegan soup recipes on my blog, here are some of my favorites:

  • Vegan Lasagna Soup
  • Creamy Wild Rice Soup
  • Creamy Taco Soup
  • White Bean Kale Soup
  • Plant Based Broccoli Cheddar Soup

and more!

Ingredients for this Vegan Barley Soup

  • Pearl barley (not quick barley!)
  • Celery
  • Carrots
  • Potatoes
  • Garlic
  • Onions
  • Kale
  • Italian seasoning
  • Peas
  • Mushrooms
  • Tomato puree
  • Vegetable broth
  • Chickpeas
  • Nutritional yeast
vegan barley soup

Italian Barley Soup

This vegan barley soup recipe is packed full of familiar vegetables and superfoods to create a nutrient dense comfort meal. This pressure cooker friendly recipe is the perfect healthy week night soup. This recipe is vegan, oil-free, refined sugar-free and whole foods plant based!
No ratings yet
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Prep Time 20 minutes mins
Cook Time 30 minutes mins
Total Time 50 minutes mins
Course Main Course, Soup
Cuisine Italian
Servings 4

Equipment

  • 1 Pressure Cooker optional

Ingredients
  

  • ¾ cup dried barley
  • 1 15.4oz can chickpeas
  • 3 carrots
  • 3 stalks celery
  • 1 red onion
  • 6 cloves garlic
  • 2 golden potatoes
  • ½ cup tomato puree
  • 4 cups vegetable broth
  • 1 cup peas
  • 2 cups kale
  • 1 cup mushrooms
  • 2 tablespoons Italian seasoning
  • 1 tablespoon nutritional yeast

Instructions
 

  • Begin by thinly slicing your celery and dicing your onions. Add to a pot with a little vegetable broth and sautĆ©. Add the minced garlic.
  • Slice your carrots and roughly chop your potatoes, add to the pot. Once potatoes have softened, de-stem and add the kale.
  • Add remaining ingredients and cook on medium for 30 minutes. Serve and enjoy!
  • If you are using a pressure cooker, you can simply add all ingredients at once and cook for 20 minutes on high.
Keyword high protein vegan recipe, whole wheat
Tried this recipe?Let us know how it was!
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Hi! Welcome to The All Natural Vegan, I am so happy you're here! I'm Katie and I created, photographed, and wrote every recipe here just for you! You can read more about my story, and what to expect here on The All Natural Vegan here. Read More…

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