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PlantPlate.com is here to provide the recipes, information, and practical advice needed to follow a healthy plant-based diet. Whether you're interested in improving your health, losing weight, or eating more sustainably, a whole foods plant-based diet may be the perfect solution for you.

My name's Emma, and I started PlantPlate in 2013 with the help of my husband Scott, a web developer and fellow plantivore. I’m a certified Plant-Based Nutritionist who loves to cook, and I've followed a plant-based diet for over a decade. Having lived in various locations throughout the world - sometimes on a shoestring budget, and often with irregular and demanding work schedules - I’ve had to constantly adapt my diet in order to make it work. It’s taught me a lot, and it’s motivated me to show others just how accessible and enjoyable this way of eating can be.

The recipes featured on PlantPlate are based on minimally processed plant foods, including fruits, vegetables, whole grains and legumes. They're free from all animal products, processed oils and refined carbohydrates, and are made with simple and affordable ingredients. Our articles are aimed at providing you with plant-based know-how when it comes to shopping, cooking, nutrition and day-to-day living. We have answers to common questions and share practical knowledge that we have acquired through experience. Finally, the resources section contains links to books, DVDs, and video presentations from some of the world's leading experts on plant-based nutrition. It is our hope that these resources will help you to fully understand and evaluate the health benefits of this wonderful way of eating.

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Lentil, Barley & Vegetable Soup

RECIPE By PlantPlate
Warm yourself up with this super substantial and satisfying soup! Made with legumes, whole grains, and vegetable, it's packed with protein and minerals to help get you through the colder months.

Prep Time: 15 Minutes
Cook Time: 50 Minutes
Yield: Serves 6

Notes:

This is one of those soups that definitely feels like a proper meal! It's thick, hearty, and incredibly easy to make. 

A lot of the barley sold in stores is "pearled" barley, which has the outer husk and bran removed. This recipe uses whole or "hulled" barley, which has the bran in tact. Try to source this variety if you can. It does take longer to cook, but has a fabulous texture and flavour, and significantly more fibre. If, however, you can only find pearled barley, that's no problem. Just be sure to reduce the cooking time in step 2 to 30 minutes.

I use celery, carrot, and parsnip in this recipe, but you can use other vegetables instead. Celeriac, turnip, or sweet potato can be used as substitutes for any of the vegetables listed.

Ingredients:

  • 1/2 cup low-sodium vegetable broth 
  • 1 large onion, diced
  • 2 cloves garlic, peeled and minced
  • 3 large celery stalks, sliced
  • 3 large carrots, diced
  • 1 large parsnip, peeled and diced
  • 1 cup red lentils
  • 1 cup whole barley
  • 1 tsp. sumac (or substitute 1 tsp. finely grated lemon zest)
  • 1/2 tsp. dried thyme
  • 1/2 tsp. dried oregano
  • 1/2 tsp. dried sage
  • 1 large bay leaf
  • 2.5 litres (10 cups) low-sodium vegetable broth, extra
  • 1/4 cup chopped fresh parsley
  • 1/2 tsp. black pepper

Instructions:

  1. In a very large cooking pot, combine the 1/2 cup of vegetable broth with the onion, garlic, celery, carrots, and parsnip. Saute over a medium-high heat for 6-7 minutes until soft.
  2. Add the lentils, barley, sumac, thyme, oregano, sage, bay leaf, and extra 2.5 litres of vegetable broth. Bring everything to a boil, then reduce heat to a medium simmer. Cover the pot and leave to cook for 45 minutes.
  3. Remove soup from the heat, and stir through the parsley and black pepper. Allow to stand for 5 minutes before serving.

Prepared soup will keep, refrigerated, for up to 4 days. It can also be frozen in sealed containers for up to 2 months.