Barley Lentil Soup with Fire-Roasted Tomatoes
This barley lentil soup with fire-roasted tomatoes is a hearty one-pot meal made with lentils, tender barley, and a smoky tomato base. It's the kind of soup that feels both nourishing and comforting, and it's simple enough for a weeknight but satisfying enough to make a full meal.
Ingredients
- 2 tablespoons extra virgin olive oil
- ½ large onion peeled and diced
- 1 large carrot peeled and diced
- ½ large red bell pepper seeded and diced
- 3 garlic cloves peeled and minced
- 1 tablespoon tomato paste
- 1 cup fire-roasted tomatoes
- 1 and ½ teaspoons kosher salt divided (1 teaspoon + ½ teaspoon)
- Ground black pepper
- ½ teaspoon dried oregano
- ¼ teaspoon red pepper flakes
- 4 cups low-sodium chicken broth
- 2 cups water
- 2 bay leaves
- 1 cup brown or green lentils rinsed
- ½ cup quick-pearled barley rinsed
- 2 cups fresh baby spinach tightly packed, roughly chopped
- 1 teaspoon freshly squeezed lemon juice or more (Note 1)
- Grated Pecorino Romano cheese for garnish
- Handful Italian flat-leaf parsley for garnish
Instructions
- Heat the olive oil in a large pot over medium-low to medium heat. Cook the onion, carrot, and bell pepper for about 5 minutes until they begin to soften, stirring often. Add the garlic and continue cooking for another 5 minutes, stirring often.
- Add the tomato paste and cook for 30 seconds, stirring constantly. Pour in the tomatoes, 1 teaspoon salt, some pepper, oregano, and red pepper flakes. Cook the tomatoes for 2-3 minutes, stirring occasionally, until softened.
- Pour in the broth, water, and bay leaves, cover the pot, and bring to a boil. Stir in the lentils and the remaining ½ teaspoon salt, cover the pot, and cook for 10 minutes at a medium simmer.
- Stir in the barley, cover the pot again, and simmer for another 10 minutes. Taste the lentils and barley. If they're too al dente, let them cook for another few minutes.
- Stir in the spinach and cook for 1-2 minutes to let it wilt. Add the lemon juice. Taste for salt and add more if needed. Add more lemon juice if desired. Serve in bowls and garnish each with the Pecorino and parsley. Enjoy!
Notes
Note 1: A teaspoon of lemon juice adds subtle freshness; use up to a tablespoon for a more pronounced lemon flavor.
General Notes:
- Use a potato masher to gently press the tomatoes in the pot to help them meld with the other ingredients and soften.
- Don't forget to cover the pot while cooking the lentils and barley to trap the liquid.
Nutrition
Serving: 1serving | Calories: 400kcal | Carbohydrates: 60g | Protein: 21g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 1112mg | Potassium: 975mg | Fiber: 21g | Sugar: 6g | Vitamin A: 4814IU | Vitamin C: 31mg | Calcium: 106mg | Iron: 6mg
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