Chickpeas Vegetable Barley Soup Recipe

During cold weather, both mind and heart call for cozy and comforting meals. Soups or stews are a perfect compliment for the cold weather season meals. Below is an easy vegetarian recipe for a diabetic friendly, protein rich, vegan and gluten free soup. Main ingredients of this soup are chickpeas, barley and lot of vegetables. Adding Barley leads to a robust texture and flavor in the soup while providing other nutritional benefits. Chickpeas add much needed proteins and fibers to the soup making it more hearty and filling. This soup by itself also makes a perfect light and low carb one pot vegetarian meal.

Ingredients:

• Garbanzo Beans (Chickpeas) – 1/2 cup dry (soaked and boiled al dante)
• Barley – 1/2 cup dry (Cooked as per package instructions al dante)
• Zucchini – 2 medium size julienned
• Squash – 1 small julienned
• Carrots – 3 small julienned
• Kale – 2 cups chopped
• Tomatoes – 3 to 4 whole chopped
• Celery – 3 stalk chopped
• Onion – 1 medium sliced
• Ginger – 1 inch piece julienned
• Lemon – 1 to 2 tbs
• Oil – 2 tbs
• Spices
  • Bay leaves – 3 to 4
  • Salt – as per taste
  • Black pepper – 1 tsp
  • Rosemary – 1/2 tsp fresh
• Water or stock – 8 to 10 cups depending on desired consistency. Water preferred to keep the sodium level low.

Above ingredient quantities will yield 6 t0 7 servings

Method:

1. Heat oil in a wide deep pan or dutch oven.
2. Add bay leaves and ginger. Then let it saute for few seconds.
   
3. Add onions, celery, tomatoes and saute until tender and mushy.
   
4. Now add carrots, zucchini, squash and kale; one by one and saute for few minutes. Maintain the crispiness of the vegetables by not overcooking.
   
5. Add salt and black pepper to the vegetables. Mix well.
6. Now add boiled chick peas and cooked barley. Mix well with rest of the vegetables.
   
7. 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. 
8. After simmering is complete add rosemary and lemon juice as the last step.
9. Before serving do a taste test and adjust salt, pepper and lemon juice accordingly.

Don’t forget to leave a comment and or share with your friends/family if you like it. We would love to hear your feedback.

Thank you – Enhance Your Palate

5 from 2 votes

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Chickpeas Vegetable Barley Soup Recipe

Prep Time

20 mins

Cook Time

45 mins

Soaking Time

6 hrs

Total Time

1 hr 5 mins

 

During cold weather, both mind and heart call for cozy and comforting meals. Soups or stews are a perfect compliment for the cold weather season meals. Below is an easy vegetarian recipe for a diabetic friendly, protein rich, vegan and gluten free soup. Main ingredients of this soup are chickpeas, barley and lot of vegetables. Adding Barley leads to a robust texture and flavor in the soup while providing other nutritional benefits. Chickpeas add much needed proteins and fibers to the soup making it more hearty and filling. This soup by itself also makes a perfect light and low carb one pot vegetarian meal.

Course: Main Course, Soup

Cuisine: Indian, Italian, Mediterranean

Keyword: Barley, Chickpea, Soup, Stew

Servings: 7

Calories: 159 kcal

Author: Rupali Agarwal

Ingredients

• 1/2 cup Garbanzo Beans soaked and boiled al dante
• 1/2 cup Barley Cooked as per package instructions al dante
• 1/2 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 tbsp Lemon juice - 1 to 2 tbs
• 2 tbsp Oil - 2 tbs

Spices

• 4 Bay leaves
• 2 tsp Salt As per taste
• 1 tsp Black pepper
• 1/2 tsp Rosemary Fresh
• 9 cups Water or stock Moderate based on desired consistency. Water preferred to keep the sodium level low.

Instructions

1. Heat oil in a wide deep pan or dutch oven.
2. Add bay leaves and ginger. Then let it saute for few seconds.
3. Add onions, celery, tomatoes and saute until tender and mushy.
4. Now add carrots, zucchini, squash and kale; one by one and saute for few minutes. Maintain the crispiness of the vegetables by not overcooking.
5. Add salt and black pepper to the vegetables. Mix well.
6. Now add boiled chick peas and cooked barley. Mix well with rest of the vegetables.
7. 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.
8. After simmering is complete add rosemary and lemon juice as the last step.
9. Before serving do a taste test and adjust salt, pepper and lemon juice accordingly.

Recipe Notes

Don't forget to leave a comment and or share with your friends/family if you like it. We would love to hear your feedback. Thank you - Enhance Your Palate

Nutrition Facts

Chickpeas Vegetable Barley Soup Recipe

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.