Warm Up with Lentil Barley Minestrone Soup

Fall Soup: Lentil Barley Minestrone

I’ve been a bad girl. I haven’t shared a recipe with you in a long time. I have to rectify that stat. And to make it up to you, I’ve got something to warm you up from the inside out.

NO! It’s not booze, although I AM sipping on a somewhat well-aged glass of red at the moment (by aged I mean that the bottle has been open for two weeks. But, needs must, right?)

But it is soup. Quick, easy, delicious, nutritious and just about perfect, soup. My family loves soup pretty much year round. When it’s rainy and cool in the summer we eat it, when it’s cool and gloomy in the fall we spoon it up, and of course in the depths of winter we survive on it.

I adore making soup too. There’s something rewarding about chopping up random ingredients, throwing them into a pot, and letting them cook up into a bowl of deliciousness.

My goal was to make tonight’s soup as nourishing as possible so that my daughter can bring it for lunches to work. So I used a legume blend that’s protein and iron rich and includes lentils, split peas, and barley. My favourite one is the President’s Choice Blue Menu Soup Mix, but I’ve made my own before and so can you. I also added chick peas (you could for sure use red kidney beans) for more protein, plus tons of veggies. For liquid, I poured in two cartons of Imagine Organic Vegetable broth, but you could use your own broth or even just water.

Tip: organic carrots don’t need to be peeled. Just wash and go!

Tip: cut all of the vegetables around the same size for uniform eating and cooking

How did it turn out? Well, let’s just say my 16 year old walked in after school and called out the following gratifying words: What smells so damn good?

Proof positive.

Lentil Barley Minestrone SoupBarley Lentil Minestrone Soup

What You’ll Need (note: soup isn’t a science, quantities are flexible)

1 1/2 cups soup mix or your own blend of pot barley, lentils, and split yellow and green peas

1 medium onion, diced

5 medium organic carrots, sliced in rounds or diced, all the same size

1 cup diced celery

1 large zucchini, quartered lengthwise, then sliced

1 large can chickpeas or red kidney beans

1 large can diced tomatoes

2 tetra packs organic vegetable broth (like Imagine)

1 tbsp dried oregano

Salt and pepper to taste

1 tbsp Coconut oil

What You’ll Do

Rinse the soup mix or lentil/barley blend until water runs clear

Warming Lentil & Barley Minestrone SoupIn the meantime, heat 1 tbsp coconut oil in your large dutch oven or stockpot. Add the onions, and sautee them 3-5 minute until they’re fragrant and start to brown and carmelize. Add the celery and carrots and stir, sauteeing another 2 minutes. Add the rest of the ingredients, and stir well to combine.

Bring to the boil, then cover and simmer for 60-90 minutes until the split peas are tender. If the soup gets too thick, feel free to add water.

Serve with delicious bread. Jazz it up with shaved parmesan.

So, are you going to make it? 

Warming Lentil & Barley Minestrone Soup



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