Barley and Lentil Soup with Swiss Chard

Vegetarian
Vegan
Dairy Free
Health score
39%
Barley and Lentil Soup with Swiss Chard
85 min.
10
140kcal

Suggestions


Warm your soul with a bowl of Barley and Lentil Soup with Swiss Chard, a hearty and nutritious dish that is perfect for any time of the year. This delightful vegetarian and vegan recipe is not only easy to prepare but also packed with flavor and health benefits. Each spoonful is brimming with protein-rich lentils and fiber-filled barley, making it a satisfying option for anyone seeking a wholesome meal.

The vibrant colors of the carrots and Swiss chard combined with the rich aroma of garlic and dill create an inviting atmosphere in your kitchen. With just a handful of simple ingredients, you can whip up this delicious soup in under 90 minutes, making it an ideal dish for busy weeknights or leisurely weekend gatherings.

Whether you serve it as a starter, a light lunch, or a comforting dinner, this soup caters to a variety of dietary preferences, being dairy-free and low in calories. It's also an excellent way to incorporate more vegetables into your diet without sacrificing taste. Plus, with a generous yield of 10 servings, it's perfect for meal prep or sharing with friends and family.

So gather your ingredients and get ready to enjoy a bowl of comforting goodness that not only satisfies your taste buds but also nourishes your body. Dive into the world of plant-based cooking with this Barley and Lentil Soup—the perfect blend of health and flavor!

Ingredients

  • 14.5 ounce frangelico diced canned
  • 1.5 cups carrots peeled chopped
  • 0.7 cup lentils dried
  • tablespoons optional: dill fresh chopped
  • large garlic clove minced
  • 2.5 teaspoons ground cumin 
  • tablespoon olive oil 
  • 1.5 cups onion chopped
  • 0.7 cup quick-cooking barley 
  • cups swiss chard packed coarsely chopped ()
  • 10 cups vegetable stock ()

Equipment

  • pot

Directions

  1. Heat oil in heavy large nonreactive pot over medium-high heat.
  2. Add onions and carrots; sauté until onions are golden brown, about 10 minutes.
  3. Add garlic and stir 1 minute.
  4. Mix in cumin; stir 30 seconds.
  5. Add 10 cups broth and barley; bring to boil. Reduce heat; partially cover and simmer 25 minutes. Stir in tomatoes with juice and lentils; cover and simmer until barley and lentils are tender, about 30 minutes.
  6. Add chard to soup; cover and simmer until chard is tender, about 5 minutes. Stir in dill. Season soup with salt and pepper. Thin with more broth, if desired.

Nutrition Facts

Calories140kcal
Protein15.22%
Fat11.92%
Carbs72.86%

Properties

Glycemic Index
22.54
Glycemic Load
3.58
Inflammation Score
-10
Nutrition Score
16.788695584173%

Flavonoids

Catechin
0.26mg
Luteolin
0.03mg
Isorhamnetin
1.24mg
Kaempferol
1.05mg
Myricetin
0.48mg
Quercetin
5.29mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:139.7kcal
6.99%
Fat:1.91g
2.93%
Saturated Fat:0.27g
1.72%
Carbohydrates:26.21g
8.74%
Net Carbohydrates:18.97g
6.9%
Sugar:4.47g
4.97%
Cholesterol:0mg
0%
Sodium:987.92mg
42.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.47g
10.95%
Vitamin K:123.97µg
118.07%
Vitamin A:4609.82IU
92.2%
Fiber:7.23g
28.93%
Manganese:0.49mg
24.52%
Folate:74.8µg
18.7%
Vitamin B1:0.17mg
11.44%
Iron:2.03mg
11.25%
Magnesium:44.62mg
11.15%
Phosphorus:111.42mg
11.14%
Vitamin C:8.18mg
9.91%
Vitamin B6:0.19mg
9.34%
Selenium:6.51µg
9.3%
Potassium:323.78mg
9.25%
Copper:0.17mg
8.67%
Zinc:1.07mg
7.13%
Vitamin B3:1.25mg
6.26%
Vitamin E:0.69mg
4.59%
Vitamin B2:0.08mg
4.45%
Vitamin B5:0.42mg
4.24%
Calcium:36.7mg
3.67%
Source:Epicurious