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 your soul with this delightful Barley Soup with Greens, Fennel, Lemon, and Dill – a perfect dish for any season! Packed with vibrant greens and hearty barley, this vegetarian and gluten-free soup embodies health and flavor in every spoonful. Its nourishing ingredients are rich in vitamins and minerals, making it an excellent choice for anyone looking to indulge in something comforting yet light. With just 145 calories per serving, you can enjoy a generous bowl without any guilt!

The combination of freshly chopped kale, chard, and spinach brings a wonderful texture and a burst of color, while the addition of aromatic fennel fronds and fragrant dill elevates this dish to new heights. A hint of lemon juice adds a refreshing brightness that balances the earthy flavors, creating a harmonious blend that will tantalize your taste buds.

Whether you're serving it as a starter before an extravagant dinner or enjoying it as a wholesome snack, this Barley Soup is sure to impress your family and friends. Its simplicity and versatility make it a fantastic option for gatherings or meal prep, as it can be made a day in advance and reheated for a quick and delicious meal. So, gather your fresh ingredients and let the warmth of this nourishing soup bring comfort to your table today!

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