Mushroom Barley Soup

Dairy Free
Health score
14%
Mushroom Barley Soup
60 min.
8
87kcal

Suggestions


Warm up your kitchen and your soul with this delightful Mushroom Barley Soup, a perfect blend of earthy flavors and wholesome ingredients. This dairy-free recipe is not only comforting but also incredibly nutritious, making it an ideal choice for a starter, snack, or even a light meal. With just 60 minutes of preparation, you can serve up to eight people, making it a fantastic option for family gatherings or cozy dinners with friends.

The star of this soup is the combination of fresh shiitake and dried porcini mushrooms, which infuse the broth with a rich, umami flavor that will have everyone coming back for seconds. The addition of vibrant vegetables like carrots, celery, and leeks adds a delightful crunch and a burst of color, while the quick-cooking barley provides a satisfying texture that makes this soup hearty and filling.

Not only is this Mushroom Barley Soup low in calories, clocking in at just 87 kcal per serving, but it also boasts a gourmet touch with the inclusion of dry Sherry and tomato paste, elevating the dish to a new level of sophistication. Whether you're looking for a nourishing meal to warm you up on a chilly day or a flavorful starter to impress your guests, this soup is sure to become a beloved staple in your kitchen. So grab your pot and let’s get cooking!

Ingredients

  • 1.8 cups beef broth fat-free low-sodium
  • 0.3 teaspoon pepper black
  •  carrots chopped
  • rib celery stalks cut into 1/3-inch dice
  • 0.3 cup the following: parmesan rind) dried
  • tablespoons sherry 
  • leaf flat parsley fresh chopped
  • large leek white green halved lengthwise thinly sliced ( and pale parts only)
  • tablespoon olive oil 
  • large onion chopped
  • 0.3 cup quick-cooking barley 
  • 1.5 teaspoons salt 
  • 0.5 lb mushroom caps fresh thinly sliced
  • tablespoons tomato paste 
  • cups water 

Equipment

  • bowl
  • paper towels
  • pot
  • sieve
  • colander

Directions

  1. Simmer barley in 3 1/2 cups water in a 5- to 6-quart heavy pot, uncovered, until almost tender, 10 to 15 minutes.
  2. Drain in a colander.
  3. While barley is cooking, soak porcini in 1/2 cup water in a small bowl until softened, about 20 minutes.
  4. Drain in a sieve lined with a dampened paper towel set over a bowl, reserving liquid. Rinse porcini to remove any grit, then coarsely chop. Wash sliced leek in a bowl of water, then lift from water and drain in sieve.
  5. Heat oil in cleaned pot over moderately high heat until hot but not smoking, then sauté onion and celery, stirring occasionally, until golden, 6 to 8 minutes.
  6. Add carrots, shiitakes, leek, and porcini and sauté, stirring frequently, until liquid mushrooms give off is evaporated and mushrooms are golden, 4 to 6 minutes.
  7. Stir in tomato paste, Sherry, beef broth, mushroom soaking liquid, barley, salt, pepper, and remaining 3 cups water and bring to a boil. Reduce heat and simmer, uncovered, stirring occasionally, until vegetables and barley are tender, 10 to 15 minutes. Season with salt and pepper.
  8. •Soup can be made 3 days ahead. Cool, uncovered, then chill, covered. Reheat soup and thin with water as necessary.
  9. Each serving contains about 71 calories and 2 grams fat.
  10. Gourmet

Nutrition Facts

Calories87kcal
Protein13.81%
Fat20.94%
Carbs65.25%

Properties

Glycemic Index
36.73
Glycemic Load
1.99
Inflammation Score
-9
Nutrition Score
8.7643478124038%

Flavonoids

Catechin
0.03mg
Epicatechin
0.02mg
Hesperetin
0.01mg
Naringenin
0.01mg
Apigenin
0.28mg
Luteolin
0.03mg
Isorhamnetin
0.94mg
Kaempferol
0.46mg
Myricetin
0.06mg
Quercetin
3.85mg

Nutrients percent of daily need

Calories:87.44kcal
4.37%
Fat:2.11g
3.24%
Saturated Fat:0.29g
1.79%
Carbohydrates:14.76g
4.92%
Net Carbohydrates:11.52g
4.19%
Sugar:3.24g
3.6%
Cholesterol:0mg
0%
Sodium:591.64mg
25.72%
Alcohol:0.39g
100%
Alcohol %:0.14%
100%
Protein:3.12g
6.25%
Vitamin A:2808.32IU
56.17%
Manganese:0.31mg
15.56%
Fiber:3.24g
12.97%
Vitamin K:11.25µg
10.71%
Potassium:369.64mg
10.56%
Copper:0.2mg
9.86%
Vitamin B3:1.95mg
9.76%
Vitamin B6:0.19mg
9.68%
Selenium:5.6µg
8%
Vitamin B5:0.73mg
7.3%
Phosphorus:71.64mg
7.16%
Vitamin B2:0.11mg
6.26%
Magnesium:24.56mg
6.14%
Vitamin C:4.7mg
5.7%
Folate:21.42µg
5.35%
Iron:0.82mg
4.53%
Zinc:0.67mg
4.48%
Vitamin E:0.63mg
4.23%
Vitamin B1:0.05mg
3.4%
Calcium:27.81mg
2.78%
Source:Epicurious