Name: Easy Vegan Mushroom Barley Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 1 cup barley (rinsed) – (240 ml); 2 cups mushrooms (sliced) – (300 g); 1 tablespoon olive oil – (15 ml); 1 leek (sliced thin) – About 1 medium leek or 100 g.; 2 celery stalks (chopped) – About 150 g or 1 cup.; 2 cloves garlic (minced) – About 6 g or 2 teaspoons.; 1 cup crushed tomatoes – (240 ml); 1 zucchini (chopped) – About 200 g or 1 medium zucchini.; 1 teaspoon fresh ginger (grated) – (5 g); 1/2 teaspoon curcumin (turmeric) powder – (1 g); 1 bay leaf; 1/2 teaspoon black pepper – (1 g); 1/2 teaspoon salt (or to taste) – (2 g); 1-2 cups coconut milk (optional) – (240-480 ml); 1/2 cup fresh parsley (chopped, optional) – (15 g)

Description

This hearty and flavorful Vegan Mushroom Barley Soup is made with wholesome ingredients like earthy mushrooms, nutty barley, and fresh vegetables, simmered together for a satisfying and nutritious meal. It’s easy to make, naturally vegan, and perfect for cozy nights or meal prepping!

Ingredients

1 cup barley (rinsed) – (240 ml)
2 cups mushrooms (sliced) – (300 g)
1 tablespoon olive oil – (15 ml)
1 leek (sliced thin) – About 1 medium leek or 100 g.

2 celery stalks (chopped) – About 150 g or 1 cup.
2 cloves garlic (minced) – About 6 g or 2 teaspoons.
1 cup crushed tomatoes – (240 ml)
1 zucchini (chopped) – About 200 g or 1 medium zucchini.
1 teaspoon fresh ginger (grated) – (5 g)

1/2 teaspoon curcumin (turmeric) powder – (1 g)

1 bay leaf
1/2 teaspoon black pepper – (1 g)
1/2 teaspoon salt (or to taste) – (2 g)
1-2 cups coconut milk (optional) – (240-480 ml)
1/2 cup fresh parsley (chopped, optional) – (15 g)

Instructions

Prepare the Ingredients (5 minutes) Rinse the barley under cold water and set aside. Slice the mushrooms, leek, and garlic. Chop the celery and zucchini into small pieces.
Sauté the Vegetables (8 minutes) Heat the olive oil in a large pot over medium heat. Once hot, add the leek, celery, and garlic. Sauté for about 5-7 minutes, stirring occasionally, until the vegetables soften and become fragrant. This creates a flavorful base for your soup.
Cook the Mushrooms (5 minutes) Add the mushrooms to the pot and cook them for about 5 minutes. Stir occasionally until they release their moisture and begin to brown.
This is crucial to develop that deep, earthy mushroom flavor that will fill your soup with richness.
Add the Spices & Barley (3 minutes) Stir in the grated ginger, curcumin (turmeric) powder, and bay leaf. Let them cook for about 1 minute to toast and release their full aromas.
Add the rinsed barley and stir to coat it with the spices and vegetables.
Add Liquid and Simmer (30 minutes) Pour in the crushed tomatoes and 4 cups of water (or broth if you prefer). Bring the soup to a boil. Once it reaches a boil, reduce the heat to low. Cover and let it simmer for 25-30 minutes, or until the barley is tender and has absorbed all the flavors.
Add Zucchini & Optional Coconut Milk (10 minutes) Add the chopped zucchini to the pot. Stir it in and let it cook for 10 more minutes. If you’re using coconut milk, add 1-2 cups to the pot now. Stir it in and let the soup simmer for an additional 5 minutes to allow everything to combine and get creamy.
Taste and Final Touches (5 minutes) Taste the soup and adjust seasoning as needed with salt and black pepper. Remove the bay leaf before serving. If you have fresh parsley, sprinkle it over the soup just before serving for a burst of color and freshness.
Serve & Enjoy Ladle the soup into bowls and enjoy! You can serve it with a side of crusty bread, salad, or top it with vegan sour cream for extra creaminess.

Prep Time: 15 minutes
Cook Time: 30 minutes

Nutrition

Serving Size: 1 Cup
Calories: 250 Kcal
Sugar: 5g
Fat: 15g
Carbohydrates: 25g
Fiber: 7g
Protein: 6g