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Enjoy this cozy, hearty vegetable soup with barley (or farro) full of fresh veggies and flavor. Perfect for a healthy, filling meal!

Easy Vegetable Soup with Barley (or Farro) in a pot

Why You'll Love This Veggie Barley Soup Recipe

Soups are great for chilly days! I love soups, especially when the weather turns chilly. But really, it doesn't need to be cold to enjoy a good bowl! Just think of the healthy folks along the Mediterranean coast - they may not have much cold weather but enjoy soups year-round.
Eat more grains! Grains are a vital part of their diet, and when paired with hearty vegetables, they deliver the essential nutrients our bodies need to thrive. Lentil soup is a perfect example, along with other staples like chickpeas and beans in their diet.
Add herbs like oregano or thyme, and you'll have a satisfying meal for lunch or dinner. Pair it with feta cheese or sour cream for an extra protein boost.
You can use either barley or farro in this recipe-both are fantastic options that will provide your body with essential nutrients, particularly protein and fiber.

Want to learn more about healthy eating made simple? Check out my cooking and nutrition philosophy, and let's start this journey together!

Nutrition Benefits and Similarities Between Barley and Farro

What is the difference between barley and farro?

Both are oval-shaped whole grains, meaning they aren't processed and are enjoyed in their natural state. This way, you get all their nutritious components: the bran, germ, and endosperm, which provide fiber, minerals, and healthy fats.
Barley is widely grown worldwide, while farro is an ancient wheat grain. Barley is commonly used in Middle Eastern and European regions, and farro is widely used in Mediterranean cuisine.
Both contain gluten, so they aren't suitable for people with gluten intolerance or allergies.
In terms of cooking times, they both require about 25-30 minutes of cooking time. However, there is pre-cooked farro sold at Whole Foods and Trader Joe's that I frequently use. Since it is pre-cooked, you only cook it for 10-15 minutes. If in a time crunch, this is a good option.
Barley offers a mild, slightly nutty flavor with a chewy texture and tends to be softer than farro once cooked. In contrast, farro has a deeper, nuttier taste and a firmer, chewier texture, adding extra bite to soups and salads.

Nutrition

Farro is rich in dietary fiber, protein, and essential amino acids, making it a nutritious choice for anyone aiming to boost their health.
Like farro, barley is high in dietary fiber and protein. It's also packed with B vitamins and beta-glucans, a type of soluble fiber associated with heart health and increased levels of HDL (the "good" cholesterol).
Whichever one you choose, you can't go wrong. Both grains will enhance your digestive system thanks to their high fiber content.

What You'll Need and Tips for Making This Delicious Soup

Ingredients

1 tablespoon extra virgin olive oil
1 small onion, diced
1 clove garlic, minced
2 carrots, diced
2 celery stalks, diced
1 bell pepper, diced (any color)
1 zucchini, diced
1 cup farro or barley (rinsed if necessary)
1 cup jarred tomato sauce
5 cups water (or vegetable broth for more flavor) - I prefer plain water for this recipe. However, if you like, you can opt for vegetable stock or a mixture of half water and half stock. Remember that store-bought vegetable broth can be high in sodium, which you may want to avoid. Using water eliminates concerns about added salt or unnecessary ingredients. Plus, with all the spices we're including, the soup will be packed with flavor-broth isn't necessary!
1 teaspoon dried thyme
½ teaspoon dried oregano
1 teaspoon cumin
½ teaspoon salt (or to taste)
2 cups fresh spinach
Juice of ½ lemon (optional, for brightness)

Steps

Sauté the Vegetables: Heat the olive oil over medium heat in a large pot. Add the diced onion, carrots, celery, and sauté for about 3 minutes or until they soften. Add the garlic and cook for another minute until fragrant.
Add the Vegetables: Add the bell pepper and zucchini. Stir and cook for 5-7 minutes until the vegetables soften.
Add the Grains and Seasonings: Add the farro or barley, tomato sauce, water, thyme, oregano, cumin, and salt. Stir to combine.
Simmer the Soup: Bring the mixture to a boil, then reduce the heat to low and let it simmer, covered, for 25-30 minutes, or until the farro or barley is tender and the flavors have melded.
Finish with Spinach and Lemon: Stir in the fresh spinach and cook for 3-5 minutes until the spinach wilts. Add a lemon juice of ½ lemon for brightness if desired.
Adjust Seasoning and Serve: Taste and adjust salt as needed. Ladle into bowls and enjoy your warming, nutritious vegetable soup!

Quick Tip!

To thicken your soup, blend a portion with an immersion or regular blender, then stir it back into the pot. This creates a creamy texture without needing any dairy!

Easy Vegetable Soup with Barley (or Farro)

Faqs

Both grains should be tender but still have a slight chewiness. Taste a small spoonful to check for doneness.

Yes, this soup tastes even better as the flavors meld together the next day. Store it in an airtight container in the fridge and reheat it on the stove over low heat when ready to serve.

Feel free to get creative! Depending on your preference, you can add any vegetables you like, such as white potatoes, sweet potato, green beans, or peas.

Wrapping Up

This vegetable soup recipe is a delicious and nutritious option, especially in cooler weather, but it can be enjoyed anytime. You can use either barley or farro, which are healthy whole grains rich in fiber, protein, and essential nutrients. The soup is packed with vegetables, and adding fresh herbs enhances its flavor.

Personalize this soup by adding your favorite veggies or spices to suit your taste. This easy recipe is ideal for meal prep and a fantastic weight-loss option, thanks to its high protein and fiber content. If you choose to use water instead of broth, as suggested, you'll have a delicious vegan barley soup option.

Want more from my healthy vegetable soup collection? Try my butternut squash, broccoli, or sweet potato soup-you'll surely love them!

I'd love to hear your feedback and any creative twists you try-don't be shy, share your thoughts in the comments below!

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Easy Vegetable Soup with Barley (or Farro)

Why You'll Love This Veggie Barley Soup Recipe

Nutrition Benefits and Similarities Between Barley and Farro