Barley Soup with Kale Recipe

Looking for an easy Barley soup with kale recipe? Learn how to make Barley soup with kale using healthy ingredients.


Submitted by lynnestokes

Makes 12 servings



Adapted from Bon appetit. The original had swiss chard and spinach as well as kale, but I used only kale. It also used fennel fronds and topped with feta, which I did not use. I also threw in some ham because I had it on hand and was trying to use it up.

Recipe Ingredients for Barley soup with kale

4 cups water
8 cups Vegetable Broth, divided
1 cup pearl barley (about 6 ounces), rinsed
1 teaspoon sea salt
2 tablespoons olive oil
3 cups onions, chopped
14 cups chopped kale leaves (stemmed about one 7-ounce bunch)
3/4 cup sliced green onions
1 1/5 cup chopped ham
1/2 cup chopped fresh dill
3 tablespoons chopped fresh mint
2 tablespoons lemon juice

Recipe Directions for Barley soup with kale

  1. Bring 4 cups water, 2 cups broth, barley, and 1 scant teaspoon sea salt to boil in large pot. Reduce heat to medium-low, cover, and simmer until tender, about 40 minutes.

  2. Meanwhile, heat 2 tablespoons oil in heavy medium skillet over medium-high heat. Add onions, sprinkle with sea salt, and sauté until golden brown, stirring often, about 15 minutes. Add sautéed onions and remaining 6 cups broth to pot with barley. DO AHEAD Can be made 1 day ahead. Cool, cover, and chill. Rewarm before continuing.

  3. Add kale and chard to soup. Simmer until greens are tender, about 15 minutes. Add spinach, green onions, dill, fennel fronds, and mint; simmer 5 minutes. Add 1 tablespoon lemon juice. Season soup with sea salt, pepper, and additional lemon juice, thinning with more broth, if desired.

  4. Divide soup among bowls. Sprinkle feta cheese over, drizzle with oil, and serve.

Categories

Soup

Nutrition Facts
Serving Size 391.0g
Amount Per Serving
Calories
185
Calories from Fat
47
% Daily Value*
Total Fat
5.2g
8%
Saturated Fat
1.1g
6%
Trans Fat
0.0g
Cholesterol
8mg
3%
Sodium
885mg
37%
Potassium
708mg
20%
Total Carbohydrates
26.5g
9%
Dietary Fiber
5.4g
22%
Sugars
2.0g
Protein
10.6g
Vitamin A 245% Vitamin C 167%
Calcium 17% Iron 19%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • High in dietary fiber
  • High in iron
  • Very high in manganese
  • High in niacin
  • High in potassium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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