Healthy Recipes

Lentil, Barley, Mushroom, Kale & Potato Soup

Name: Lentil, Barley, Mushroom, Kale & Potato Soup
Yield: Serves 4
Ingredients: 2 tablespoons (30 g) olive oil; 150 g onion, diced; 3 garlic cloves (10 g), minced; 120 g carrots, diced; 100 g celery, diced; 180 g dry brown or green lentils, rinsed; 100 g pearl barley, rinsed; 200 g cremini or white mushrooms, sliced; 300 g Yukon Gold or red potatoes, cut into ½-inch cubes; 120 g kale, stems removed and leaves chopped; 1.5 liters vegetable broth; 500 ml water, plus more as needed; 200 g crushed tomatoes (optional); 2 teaspoons soy sauce or tamari; 1 teaspoon ground cumin; 1 teaspoon smoked paprika; 1 teaspoon dried thyme; 1 bay leaf; About 1¼ teaspoons salt, then adjust; Black pepper, to taste; 1 tablespoon fresh lemon juice; Chopped parsley (optional)

Serves 4 · About 1 hour

A hearty, fiber-rich soup filled with earthy mushrooms, tender potatoes, lentils, barley and kale.

20g+ Protein

YieldServes 4

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Plant-ForwardBuilt around plant foods and everyday ingredients.

Whole-Food FocusDesigned to make nutrient-dense choices easier.

Flavor FirstHerbs, spices and aromatics bring satisfying flavor.

Everyday WellnessA practical recipe for a balanced eating pattern.

Base

2 tablespoons (30 g) olive oil ^HA
150 g onion, diced
3 garlic cloves (10 g), minced
120 g carrots, diced
100 g celery, diced

Soup

180 g dry brown or green lentils, rinsed
100 g pearl barley, rinsed ^HA
200 g cremini or white mushrooms, sliced
300 g Yukon Gold or red potatoes, cut into ½-inch cubes
120 g kale, stems removed and leaves chopped
1.5 liters vegetable broth ^HA
500 ml water, plus more as needed
200 g crushed tomatoes (optional) ^HA
2 teaspoons soy sauce or tamari ^HA
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 teaspoon dried thyme
1 bay leaf
About 1¼ teaspoons salt, then adjust
Black pepper, to taste

To Finish

1 tablespoon fresh lemon juice
Chopped parsley (optional)

Directions

Heat the oil in a large soup pot. Cook the onion, carrots and celery for 5–7 minutes, until beginning to soften. Add the garlic and cook for 30 seconds.
Add the mushrooms and cook for 5–7 minutes, allowing their moisture to evaporate and the edges to brown.
Stir in the cumin, smoked paprika and thyme; cook for 30–60 seconds.
Add the lentils, barley, potatoes, broth, water, tomatoes, soy sauce and bay leaf. Bring to a boil, then reduce to a steady simmer.
Cook for 35–45 minutes, until the lentils are soft, the barley is pleasantly chewy and the potatoes are tender. Add water as needed.
Stir in the kale and cook for another 5–10 minutes. Remove the bay leaf, add lemon juice and season to taste.

Pairs Well With

Good companions for serving this recipe:

Women First Morgantown • Find this recipe online: https://www.womenfirstmorgantown.com/lentil-barley-mushroom-soup.html

Food & Women’s Health

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This recipe is a food idea, not a treatment. Read the related topic for practical nutrition context and the limits of the evidence.

A friendly note: These recipes are offered for general wellness inspiration. Individual nutrition needs and food restrictions vary; ask your healthcare professional for personalized guidance.