Vegetable Barley Soup with Chickpeas

Vegetable Barley Soup, a popular one-pot vegetarian meal soup can be made even more tasty and nutritious by following this recipe. This is an easy vegetarian recipe for a diabetic-friendly, protein-rich, and vegan soup. During cold weather, both mind and heart call for cozy and comforting meals. Soups or stews are a perfect compliment for cold-weather season meals.

The main ingredients of this soup are chickpeas, barley, and a 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.

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Recipe

4.86 from 7 votes

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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Prep Time20 minutes mins

Cook Time45 minutes mins

Soaking Time6 hours hrs

Total Time1 hour hr 5 minutes mins

Course: Main Course, Soup

Cuisine: Indian, Italian, Mediterranean

Diet: Diabetic, Gluten Free, Hindu, Low Calorie, Low Fat, Vegan, Vegetarian

Keyword: Barley Soup, Chickpea Soup, Chickpea Vegetable Barley Soup, Vegetable Barley Soup

Servings: 7

Calories: 159kcal

Author: Rupali Agarwal

Equipment

• Cutting Board
• Utility knife
• Mixing Bowl
• Spatula

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

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• 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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