A nourishing and flavorful soup perfect for a cozy dinner! This warm bowl is packed with the earthiness of mushrooms, the nuttiness of barley, and the refreshing zing of lime all under 120 calories per serving!
Ingredients (1 Serving):
- 1 cup low-sodium vegetable broth
- 1 shallot or small spring onion, finely chopped
- 1/8 cup mushrooms, sliced
- 1 tbsp barley, soaked and half-cooked
- 1 clove garlic, minced
- 1 small piece of cinnamon
- 1 clove (the spice)
- A pinch of ginger powder (or a dash of fresh ginger)
- 1 tsp coriander leaves with stalks, chopped
- 1/2 tsp lime juice
- 1 tsp olive oil (optional for lower fat)
- Salt and pepper to taste
Instructions:
- Prepare the Barley:
Soak the barley for 30 minutes, then drain. Boil 2 cups of water and add the barley, cooking for 8-10 minutes on medium heat until half-cooked. Strain and set aside.
- Sauté Aromatics:
In a non-stick pan, heat the olive oil (optional). Add chopped shallots (or spring onion), minced garlic, and a dash of ginger. Sauté on medium heat for about 3 minutes until fragrant.
- Cook the Mushrooms:
Toss in the sliced mushrooms and a pinch of pepper. Continue to sauté for 5 minutes, letting the mushrooms turn tender and release their earthy flavor.
- Simmer the Soup:
Add the vegetable broth and half-cooked barley to the pan. Drop in the cinnamon stick and clove. Let everything simmer over a low flame for 10 minutes or until the barley is fully cooked and the flavors meld together.
- Finish with Freshness:
Turn off the heat, stir in the chopped coriander leaves and a splash of lime juice for a burst of freshness. Season with salt to taste.
Nutritional Info (Per Serving):
- Calories: 100-120 kcal
- Protein: 3g
- Fat: 2g (with olive oil)
- Carbohydrates: 20g
- Fiber: 4g
- Sodium: ~300mg (depends on broth)
- Cholesterol: 0mg
This simple yet wholesome soup is perfect for a light dinner or an appetizer that won’t weigh you down. The gentle spice of cinnamon and clove pairs beautifully with the earthy mushrooms and nutty barley, creating a bowl full of warmth and comfort.
FAQs
1. Is mushroom barley soup healthy?
Yes! Barley provides soluble fiber that supports gut health and can improve cholesterol levels, while mushrooms bring antioxidants and essential micronutrients.
2. Can mushroom barley soup support weight loss?
Yes. It’s low in calories and high in fiber, helping you feel full longer and support healthy weight management when included in a balanced diet.
3. Is this soup good for digestion?
Absolutely. The barley’s beta-glucan fiber helps promote regular digestion and gut health, and the vegetables add additional digestive benefits.
4. Can I make this mushroom barley soup vegan and gluten-free?
It’s naturally vegan when made with vegetable broth and plant-based ingredients. To make it gluten-free, substitute the barley with a gluten-free grain like quinoa or brown rice.
5. How long does it take to cook mushroom barley soup?
Most mushroom barley soups take about 45–60 minutes to prepare, including the time for barley to become tender.
6. Can I store leftover soup?
Yes, You can refrigerate leftover soup for 3–4 days or freeze it for up to 2–3 months. Barley may absorb more liquid over time, so add broth when reheating.
7. What toppings or pairings go well with this soup?
Serve with fresh herbs (like parsley), a sprinkle of black pepper, or crusty whole-grain bread for a complete, cozy meal.
Feeling inspired by this wholesome soup?
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