Mushroom-Barley Soup with Cannellini Beans and Cabbage

Vegetarian
Vegan
Dairy Free
Health score
16%
Mushroom-Barley Soup with Cannellini Beans and Cabbage

Suggestions


Warm up your kitchen and your soul with this delightful Mushroom-Barley Soup with Cannellini Beans and Cabbage. Perfect for chilly evenings or as a nourishing starter for any meal, this soup is a celebration of wholesome ingredients that come together to create a hearty and satisfying dish. With its rich flavors and comforting texture, it’s a fantastic option for anyone looking to enjoy a vegetarian, vegan, and dairy-free meal without compromising on taste.

The earthy notes of portobello mushrooms blend beautifully with the nutty flavor of pearl barley, while the addition of cannellini beans provides a protein boost that makes this soup both filling and nutritious. Shredded cabbage adds a lovely crunch and a pop of color, making each bowl a feast for the eyes as well as the palate. Enhanced with aromatic thyme, zesty lemon juice, and a hint of smoked paprika, this soup is sure to tantalize your taste buds.

Not only is this Mushroom-Barley Soup easy to prepare, but it also offers a wonderful opportunity to gather around the table with family and friends. Whether served as a cozy snack, a starter for a dinner party, or a comforting meal on its own, this recipe is bound to become a favorite in your culinary repertoire. So grab your pot and let’s get cooking!

Ingredients

  • servings pepper black freshly ground to taste
  • ounces crimini mushrooms halved sliced
  • 12 ounces cabbage shredded
  • 16 ounces .5 can cannellini beans drained (1 can)
  • tablespoons sherry dry
  • teaspoons thyme dried fresh minced (or 1 tsp. )
  • cloves garlic minced
  • tablespoon juice of lemon 
  • medium onion diced
  • 0.5 teaspoon pimenton de la vera smoked (agridulce or pimenton de la Vera)
  • 0.3 cup quick-cooking barley gluten-free (consider using buckwheat or brown rice if you are )
  • servings salt to taste
  • 0.5 teaspoon paprika smoked (mild)
  • cups vegetable stock 
  • cups water 

Equipment

  • frying pan
  • pot
  • pressure cooker

Directions

  1. Place the barley in a pressure cooker or large soup pot, add the vegetable broth, and bring to a boil. If pressure cooking, lock the lid in place and bring to high pressure; cook under pressure for 18 minutes. Bring pressure down with a quick release method. If cooking in a regular soup pot, lower the heat and simmer, covered, for 30 to 40 minutes. While the barley is cooking, cook the onion in a non-stick skillet over medium-high heat until it softens and begins to brown; adding a pinch of baking soda will speed up the browning. Once it’s beginning to brown, add the garlic and mushrooms and a little salt and pepper, reduce the heat, cover, and cook, stirring regularly, until mushrooms soften, about 3 to 4 minutes.
  2. Add the thyme and sherry and cook until the alcohol cooks off. Once the barley is cooked, add the mushrooms to the pot along with the sliced cabbage and paprika. If there are dried bits in the skillet, use a little of the water to deglaze it, and add that and the remainder of the 4 cups of water to the pot too.
  3. Add the cannellini beans and simmer, covered, for about 30 minutes, until the cabbage is tender, adding extra water if it gets too thick. Stir in the lemon juice just before serving and add more salt and pepper to taste.

Nutrition Facts

Calories136kcal
Protein19.16%
Fat1.86%
Carbs78.98%

Properties

Glycemic Index
34.67
Glycemic Load
2.66
Inflammation Score
-7
Nutrition Score
11.901739111413%

Flavonoids

Catechin
0.04mg
Epicatechin
0.03mg
Eriodictyol
0.12mg
Hesperetin
0.38mg
Naringenin
0.05mg
Apigenin
0.05mg
Luteolin
0.06mg
Isorhamnetin
1.84mg
Kaempferol
0.34mg
Myricetin
0.04mg
Quercetin
7.64mg

Nutrients percent of daily need

Calories:135.67kcal
6.78%
Fat:0.31g
0.47%
Saturated Fat:0.08g
0.5%
Carbohydrates:29.18g
9.73%
Net Carbohydrates:21.74g
7.91%
Sugar:5.42g
6.02%
Cholesterol:0mg
0%
Sodium:1008.58mg
43.85%
Alcohol:0.51g
100%
Alcohol %:0.12%
100%
Protein:7.08g
14.15%
Vitamin K:49.66µg
47.29%
Vitamin C:25.07mg
30.39%
Fiber:7.44g
29.74%
Manganese:0.36mg
18.23%
Selenium:11.15µg
15.93%
Iron:2.83mg
15.7%
Copper:0.24mg
11.97%
Vitamin B2:0.19mg
11.11%
Vitamin A:536.84IU
10.74%
Folate:42.01µg
10.5%
Calcium:99.83mg
9.98%
Vitamin B6:0.2mg
9.93%
Potassium:323.53mg
9.24%
Vitamin B3:1.71mg
8.54%
Phosphorus:83.06mg
8.31%
Vitamin B1:0.1mg
6.73%
Vitamin B5:0.64mg
6.36%
Magnesium:23.66mg
5.92%
Zinc:0.73mg
4.87%
Vitamin E:0.24mg
1.6%