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Mushroom Barley Soup, Vegan and Gluten-Free

The best recipe for Mushroom Barley Soup
mushroom barley soup vegan gluten free best recipe

This is my go-to soup.

It’s so easy to make, comforting and healing.  The garlic and fresh parsley help boost the immune system to keep the flu away (fingers crossed!).

Surprisingly, parsley has a high content of nutrients, including vitamin C, folic acid and iron. Juicing parsley and oranges together makes an excellent tonic for  preventing iron-deficiency anemia. This is because, when eaten together, foods high in Vitamin C (ex. oranges) help the body absorb iron (ex. parsley).  Parsley also contains a high level of chlorophyll, which naturally boosts energy. A few less known components of parsley include myristicin, limonene, eugenol and alpha-thujene, all of which have been shown to be powerful anti-cancer compounds.  (The Encyclopedia of Healing Foods)

Garlic…there isn’t enough time in the day to write about the incredible healing properties of garlic! Garlic is one of the oldest medicinal foods in the world dating back 5,000 years.  The therapeutic qualities of garlic are thought to come from its sulfur-containing compounds, mainly allicin.  This compound is activated when garlic is chopped or crushed.  Many eat garlic raw to best reap the benefits of allicin.  Not only has garlic been shown to lower cholesterol levels and protect against cancer, it is also a very powerful infection fighter!  Allicin has been shown to protect against the common cold, stomach viruses, candida and the flu.  Eat your garlic today!

As you all know, I am a big fan of prepping food in the beginning of the week to have healthy meals all week-long.  I usually make a big pot of soup once a week, this recipe is one of my favorites.  This soup is great for dinner served with salad and a crusty whole wheat baguette or can be heated for a quick and healthy lunch at work.

mushroom barley soup vegan gluten free best recipe
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Mushroom Barley Soup

The best recipe for Mushroom Barley Soup
Course Main Meal, Soup
Cuisine Gluten Free, Italian, Vegan
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Servings 4
Calories 213kcal
Cost $

Ingredients

  • 2-3 tablespoons extra virgin olive oil
  • 1/2 red onion diced
  • 2 carrots chopped
  • 2 stalks of celery chopped
  • 1 cup mushrooms chopped
  • 3-4 cloves garlic minced
  • 4 cups vegetable broth
  • 2 cups water
  • 1/3 cup lentils
  • 1/3 cup barley
  • 1 bay leaf
  • 1 sprig dried oregano ~1/2 teaspoon
  • 1/4 cup fresh parsley chopped
  • sea salt and pepper to taste
How many Ounces Are in a Cup?
How many Grams are in a Cup?

Instructions

  • In a large soup pot, heat olive oil over medium heat. Add onion and saute until translucent.
  • Add carrots, celery, mushrooms and garlic, saute for 2-3 minutes stirring occasionally.
  • Add broth, water, lentils, barley, bay leaf, oregano and bring to a boil. Reduce heat and simmer for 30-45 minutes or until lentils and barely are tender.
  • In the last few minutes of cooking, add the fresh parsley and season with sea salt and pepper as needed.
  • Enjoy 🙂

Nutrition

Calories: 213kcal | Carbohydrates: 30g | Protein: 8g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 976mg | Potassium: 454mg | Fiber: 9g | Sugar: 5g | Vitamin A: 5937IU | Vitamin C: 10mg | Calcium: 46mg | Iron: 2mg
Cristina C. RD LDN
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