Barley Soup with Greens, Fennel, Lemon, and Dill

Vegetarian
Gluten Free
Very Healthy
Health score
72%
Barley Soup with Greens, Fennel, Lemon, and Dill
45 min.
8
145kcal

Suggestions


Warm, hearty, and bursting with flavor, our Barley Soup with Greens, Fennel, Lemon, and Dill is a delightful dish that will instantly transport you to the heart of comfort food. This vegetarian and gluten-free recipe is not only nourishing but also incredibly satisfying, making it perfect for anything from a cozy starter to a tasty snack. With the vibrancy of leafy greens and the aromatic hints of fresh dill and fennel, each spoonful promises a delightful medley of textures and tastes.

The rich, nutty essence of barley serves as a wonderful base, soaking up the delicious flavors of the sautéed onions and tender greens. The addition of crumbled feta cheese adds a creamy tang that beautifully complements the fresh herbs, while a splash of lemon juice brightens the entire dish. With a health score of 72, this soup is a guilt-free indulgence packed with essential nutrients, making it a fantastic choice for health-conscious eaters.

Ready in just 45 minutes, this soup is a breeze to prepare, allowing you to enjoy the benefits of a homemade meal without spending hours in the kitchen. Whether you're serving it as an elegant starter or enjoying a big bowl as a healthy lunch, this Barley Soup with Greens, Fennel, Lemon, and Dill is sure to become a beloved favorite among family and friends. You won’t just nourish your body, but also delight your taste buds in the process!

Ingredients

  • cups swiss chard stemmed coarsely chopped ( one 7-ounce bunch)
  • 0.5 cup fennel bulb fresh chopped
  • ounce feta cheese crumbled
  • 0.5 cup optional: dill fresh chopped
  • tablespoons mint leaves fresh chopped
  • 0.8 cup spring onion sliced
  • cups kale stemmed coarsely chopped ( one 7-ounce bunch)
  • tablespoons juice of lemon fresh
  • tablespoons olive oil extra virgin extra-virgin for drizzling
  • cups onion chopped
  • teaspoon sea salt for sprinkling fine (scant)
  • ounces pkt spinach 
  • cups water 

Equipment

  • bowl
  • frying pan
  • pot

Directions

  1. Bring 4 cups water, 2 cups broth, barley,and 1 scant teaspoon sea salt to boil in largepot. Reduce heat to medium-low, cover, andsimmer until tender, about 40 minutes.
  2. Meanwhile, heat 2 tablespoons oil inheavy medium skillet over medium-highheat.
  3. Add onions, sprinkle with sea salt,and sauté until golden brown, stirring often,about 15 minutes.
  4. Add sautéed onions andremaining 6 cups broth to pot with barley.DO AHEAD: Can be made 1 day ahead. Cool,cover, and chill. Rewarm before continuing.
  5. Add kale and chard to soup. Simmeruntil greens are tender, about 15 minutes.
  6. Add spinach, green onions, dill, fennelfronds, and mint; simmer 5 minutes.
  7. Add 1tablespoon lemon juice. Season soup withsea salt, pepper, and additional lemon juice,thinning with more broth, if desired.
  8. Divide soup among bowls.
  9. Sprinkle fetacheese over, drizzle with oil, and serve.
  10. This soup calls for fennelfronds, the vegetable's green, wispy tops.Shop for fresh fennel at farmers’ markets,where the tops are usually left on, or askyour produce manager to put aside a fewuntrimmed fennel bulbs for you.
  11. Bon Appétit

Nutrition Facts

Calories145kcal
Protein16.23%
Fat55.4%
Carbs28.37%

Properties

Glycemic Index
30.25
Glycemic Load
2.05
Inflammation Score
-10
Nutrition Score
21.273478142593%

Flavonoids

Catechin
0.41mg
Eriodictyol
0.73mg
Hesperetin
0.46mg
Naringenin
0.03mg
Apigenin
0.11mg
Luteolin
0.38mg
Isorhamnetin
9.24mg
Kaempferol
13.43mg
Myricetin
0.94mg
Quercetin
20.86mg

Nutrients percent of daily need

Calories:144.9kcal
7.25%
Fat:9.41g
14.48%
Saturated Fat:3.88g
24.24%
Carbohydrates:10.85g
3.62%
Net Carbohydrates:7.52g
2.73%
Sugar:3.56g
3.96%
Cholesterol:22.08mg
7.36%
Sodium:671.21mg
29.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.21g
12.41%
Vitamin K:417.19µg
397.33%
Vitamin A:5923.79IU
118.48%
Vitamin C:43.37mg
52.57%
Manganese:0.57mg
28.3%
Calcium:244.7mg
24.47%
Vitamin B2:0.38mg
22.32%
Folate:84.9µg
21.22%
Magnesium:60.73mg
15.18%
Phosphorus:143.29mg
14.33%
Vitamin B6:0.29mg
14.32%
Fiber:3.33g
13.33%
Potassium:460.02mg
13.14%
Iron:2.08mg
11.56%
Vitamin E:1.66mg
11.03%
Vitamin B1:0.12mg
8.24%
Zinc:1.2mg
7.99%
Copper:0.16mg
7.76%
Vitamin B12:0.42µg
6.99%
Selenium:4.73µg
6.75%
Vitamin B3:0.96mg
4.82%
Vitamin B5:0.43mg
4.31%
Source:Epicurious