This Vegetable Barley Soup with chickpeas is a popular one-pot vegetarian meal that is tasty and nutritious. It is chock full of vegetables making it an easy vegetarian recipe for a diabetic-friendly, protein-rich, and vegan soup.
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The main ingredients of this soup are chickpeas, barley, and a lot of vegetables.
Why You'll Love This Chickpea Barley Soup With Vegetables
- Adding barley provides a robust texture and flavor to this soup.
- Barley contains fiber, vitamins, and minerals making it a healthy grain for this dish.
- The addition of chickpeas adds much-needed protein and fiber to this soup making it a hearty and filling dinner.
- This chickpea barley soup contains a variety of nutritious vegetables making it a perfect light and low-carb one-pot vegetarian meal.
- This soup is dairy-free and sugar-free making it a great diabetic-friendly one-pot meal.
Vegetables in This Chickpea Barley Soup
To increase the overall nutritional value of this soup, I love to add lots of fresh vegetables including zucchini, squash, carrots, kale, tomatoes, celery and onions. The spices including ginger, bay leaves, and fresh rosemary are a perfect addition to this chickpea vegetable barley soup.
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Recipe
Chickpeas Vegetable Barley Soup
Vegetable Barley Soup with chickpeas is perfect for cold weather and is very easy to make. This soup is diabetic-friendly, protein-rich, vegan, and gluten-free.
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Servings: 7
Calories: 159kcal
Ingredients
- ½ cup Garbanzo Beans soaked and boiled al dante
- ½ cup Barley Cooked as per package instructions al dante
- ½ lb Zucchini Julienned
- 4 oz Squash Juilenned
- 5 oz Carrots Julienned
- 2 cup Kale Chopped
- 12 oz Tomato Chopped
- 5 oz Celery Chopped
- 8 oz Onion Sliced
- 0.25 oz Ginger - 1 inch piece Julienned
- 2 tablespoon Lemon juice - 1 to 2 tbs
- 2 tablespoon Oil - 2 tbs
Spices
- 4 Bay leaves
- 2 teaspoon Salt As per taste
- 1 teaspoon Black pepper
- ½ teaspoon Rosemary Fresh
- 9 cups Water or stock Moderate based on desired consistency. Water preferred to keep the sodium level low.
Instructions
- Heat oil in a wide deep pan or dutch oven.2 tablespoon Oil
- Add bay leaves and ginger. Then let it saute for few seconds.4 Bay leaves, 0.25 oz Ginger
- Add onions, celery and tomatoes. Saute until tender and mushy.5 oz Celery, 8 oz Onion, 12 oz Tomato
- Now add carrots, zucchini, squash and kale; one by one and saute for few minutes. Maintain the crispiness of the vegetables by not overcooking.½ lb Zucchini, 4 oz Squash, 5 oz Carrots, 2 cup Kale
- Add salt and black pepper to the vegetables. Mix well.2 teaspoon Salt, 1 teaspoon Black pepper
- Now add boiled chick peas and cooked barley.½ cup Garbanzo Beans, ½ cup Barley
- Mix well with rest of the vegetables.
- Add water or stock and let it simmer for 20 to 25 minutes. Add more water/stock if consistency starts to become too thick. If using water, start with less water and add little by little to avoid making it to watery. Flavors become subdued if soup is too diluted.9 cups Water or stock
- After simmering is complete add rosemary and lemon juice as the last step.½ teaspoon Rosemary, 2 tablespoon Lemon juice
Notes
Before serving do a taste test and adjust salt, pepper and lemon juice accordingly.
Nutrition Facts
Chickpeas Vegetable Barley Soup
Amount Per Serving
Calories 159
Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 727mg32%
Potassium 614mg18%
Carbohydrates 25g8%
Fiber 6g25%
Sugar 5g6%
Protein 5g10%
Vitamin A 7580IU152%
Vitamin C 45.5mg55%
Calcium 88mg9%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.
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Usha says
Whole some .want more recipes like this