Mushroom Barley Protein Soup
Rustic, hearty, and rich with umami flavor, this Mushroom Barley Protein Soup is the ultimate comfort bowl. Earthy mushrooms, tender pearl barley, and fresh herbs simmer in a savory broth, delivering a nourishing, high-fiber, plant-protein-packed meal.
Equipment
- Large soup pot
- wooden spoon
- chef's knife
- cutting board
- measuring cups and spoons
Ingredients
- 1 tbsp olive oil or butter
- 1 medium onion, diced
- 2 carrots, diced
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 12 oz mushrooms (cremini, shiitake, or mixed), sliced
- ¾ cup pearl barley, rinsed
- 6 cups vegetable or chicken broth
- 1 tsp dried thyme (or 2 tsp fresh)
- 1 bay leaf
- Salt and pepper to taste
- 1 tbsp soy sauce (optional, for umami)
- 2 cups fresh spinach or kale (optional greens)
- Fresh parsley for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Sauté onion, carrot, and celery for 5 minutes until softened.
- Add mushrooms and garlic. Cook 8–10 minutes until mushrooms release liquid and become golden.
- Stir in thyme, bay leaf, salt, pepper, and soy sauce if using.
- Add rinsed barley and pour in broth. Bring to a boil.
- Reduce heat, cover, and simmer 35–40 minutes until barley is tender, stirring occasionally.
- In the last 5 minutes, add spinach or kale and stir until wilted.
- Taste and adjust seasoning. Remove bay leaf and garnish with parsley before serving.
Notes
Let mushrooms brown before stirring, it deepens their flavor.
Barley thickens the broth as it cooks; add more liquid if needed.
Add lemon juice at the end for brightness.
To avoid over-thickening, store cooked barley separately if meal prepping.
This soup freezes well, portion into containers for grab-and-go meals.
Barley thickens the broth as it cooks; add more liquid if needed.
Add lemon juice at the end for brightness.
To avoid over-thickening, store cooked barley separately if meal prepping.
This soup freezes well, portion into containers for grab-and-go meals.
Nutrition
Calories: 260kcalCarbohydrates: 39gProtein: 12gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 430mgPotassium: 620mgFiber: 9gSugar: 6gVitamin A: 3800IUVitamin C: 8mgCalcium: 55mgIron: 3mg