Warm and filling…a great vegetarian dish


(AKKK…I was almost tempted to use Rachel Ray’s term and call it a Stewp…Stoup ?… – but I’ll control myself.)  This is very soupy the first day, and then gets thick and more like a stew.  Whatever….it’s wonderful, and adding in some unflavored protein powder can still give you a great shot of Pro without any meat.

Although ladling it over shredded chicken or some chunks of cooked white fish would be great.  The carbs are complex ones and are safe for those who are troubled  by carb cravings.

For your family, serve it with grilled cheese on whole-grain bread and a Caesar Salad – quick and easy, and leftovers are even better!




2 tablespoons olive oil
One large onion, chopped
One garlic clove, minced
Two celery ribs, diced
Two carrots, diced
6 cups low-sodium vegetable broth (or chicken or beef)
One 28-ounce can diced tomatoes, undrained
3/4 cup dry lentils
2/3 cup pearl barley
1/2 teaspoon dried oregano
1/2 teaspoon dried rosemary, crushed
1/4 teaspoon black pepper
Salt to taste
In a stock pot, heat oil over medium-low heat. Sauté onion, garlic, celery, and carrots in oil until onion is tender. Add broth, tomatoes, lentils, barley, oregano, rosemary, pepper, and salt. Bring to a boil over medium-high heat.

Reduce heat to low and simmer, covered for one hour or until lentils and barley are tender, stirring occasionally. Add 1/4 cup water or broth if soup gets too thick before the barley and lentils are soft.  Makes approx. TEN 1-cup servings.

Per serving:  Calories 151; Protein 8 g; Fat 4 g; Carbs 13 g; Sugar 2 g; Sodium 355 mg

9 Comments Add yours

  1. Karen says:

    Linda I love this Recipe I make a lentil soup that is so similar only I use chili and cumin seasoning, V8 juice and chili style tom. Sometimes I add black beans.
    It is a big hit and I always have to make extra so I can pass it around to friends and family!!

    1. Linda says:

      I like the thought of adding beans – good idea!

  2. Stacy says:

    I LOVE all of your recipes! I have a big pot of lasagna soup in my refrigerator now.

    I have never made lentils before. Would this recipe be good with an addition of some sort of meat? Maybe turkey italian sausage?

    Thank you so much for sharing these with us!

    1. Linda says:

      Yes…adding sausage would be wonderful. For looks, sliced would be pretty…but crumbled would taste great, too.

  3. CaSaundra says:

    I’ve never ever had lentil soup–this sounds like a great recipe to start at!

  4. swerit says:

    this will be my lunch tomorrow I’ve very excited now!

  5. Kevin says:

    This sounds like a tasty and healthy soup!

  6. jan says:

    Hey Linda…Trader Joe’s sells frozen peppers for Wendy’s chili…the package has all colors, but you could pick out the red ones!

  7. dragonflyte says:

    I just made this recipe but replaced barley with buckwheat and added cayenne pepper – omg it’s awesome!!!!!!!! thanks so much 🙂

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