Hearty Barley Minestrone with Fresh Vegetables
This Hearty Barley Minestrone is a nutritious and flavorful soup brimming with wholesome ingredients. Pearl barley gives this dish a delightful chewiness while the medley of fresh vegetables like green cabbage, carrots, and zucchini provides a rainbow of nutrients. Top it with a dollop of pesto or a sprinkle of cheese for added richness. Perfect for a cozy family dinner or meal prep for the week, this minestrone is not only hearty but also exceptionally comforting on chilly days. Whether enjoyed on its own or with crusty bread, this soup is sure to satisfy everyone at the table. Share it with friends and family, and let the warmth of this dish bring everyone together.
6
Servings
200
Calories
13
Ingredients
Ingredients
pearl barley
1 cup (toasted)
olive oil
1 tablespoon (for sautéing)
green cabbage
2 cups (thinly sliced)
carrots
2 large (diced)
celery ribs
2 large (diced)
onion
1 medium (diced)
garlic clove
1 (finely chopped)
water
3 cups (for cooking)
vegetable broth
2 (14 1/2 ounce) cans (for flavor)
diced tomatoes
1 (14 1/2 ounce) can (for sauce)
salt
to taste (for seasoning)
zucchini
1 medium (diced)
green beans
1 lb (in 1/2 inch pieces)
Instructions
1
In a 5 to 6-quart Dutch oven, heat over medium-high heat until hot. Add the pearl barley and toast for 3-4 minutes, stirring constantly until fragrant. Transfer the toasted barley to a bowl and set aside.
2
In the same Dutch oven, heat the olive oil over medium-high heat until shimmering. Add the thinly sliced green cabbage, diced carrots, diced celery, and diced onion. Sauté the vegetables for 8-10 minutes, stirring occasionally, until they are tender and lightly browned.
3
Add the finely chopped garlic to the sautéed vegetables, cooking for an additional 30 seconds until fragrant.
4
Stir in the toasted barley, water, vegetable broth, diced tomatoes, and 1/4 teaspoon of salt. Cover the pot and bring the mixture to a boil over high heat. Once boiling, reduce the heat to low and let it simmer covered for 25 minutes.
5
After 25 minutes, add the diced zucchini and cut green beans to the pot. Increase the heat back to medium and continue cooking, covered, for another 10-15 minutes or until all the vegetables are tender.
6
Serve the minestrone hot, topping each bowl with pesto, grated cheese, or a dollop of sour cream for extra flavor.
Nutrition Information
3g
Fat
35g
Carbs
6g
Protein
7g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Barley Minestrone?
Hearty Barley Minestrone is a nutritious and flavorful soup that combines pearl barley with a variety of fresh vegetables like cabbage, carrots, and zucchini.
How many servings does this recipe provide?
This recipe makes 6 servings.
What are the calories per serving for this minestrone?
Each serving contains approximately 200 calories.
How much fiber is in one serving of this soup?
This soup is high in fiber, providing 7g per serving.
What kind of barley is used in this recipe?
This recipe uses 1 cup of pearl barley.
Why should I toast the pearl barley?
Toasting the barley for 3-4 minutes makes it fragrant and enhances its nutty flavor before cooking.
What vegetables are included in the sauté mix?
The sauté base includes thinly sliced green cabbage, diced carrots, diced celery, and diced onion.
How long should I sauté the vegetables?
You should sauté the vegetables for 8-10 minutes until they are tender and lightly browned.
When should I add the garlic to the pot?
Add the finely chopped garlic after the other vegetables have sautéed for 8-10 minutes, then cook for another 30 seconds.
What liquids are used for the soup base?
The base uses 3 cups of water and 2 cans (14 1/2 ounces each) of vegetable broth.
How long does the barley need to simmer initially?
Once the mixture reaches a boil, reduce heat and simmer covered for 25 minutes.
When do I add the zucchini and green beans?
The zucchini and green beans should be added after the initial 25-minute simmer.
How much longer do the vegetables cook after adding zucchini?
Cook for an additional 10-15 minutes or until all vegetables are tender.
What size Dutch oven is recommended?
A 5 to 6-quart Dutch oven is ideal for this recipe.
How many grams of protein are in each serving?
There are 6g of protein per serving.
What is the total fat content?
This recipe is low in fat, containing only 3g per serving.
What is the carbohydrate count per serving?
There are 35g of carbohydrates in each serving.
Is this recipe suitable for meal prep?
Yes, it is excellent for meal prep and stores well for the week.
What toppings are suggested for this minestrone?
Suggested toppings include pesto, grated cheese, or a dollop of sour cream.
How should the green cabbage be prepared?
The 2 cups of green cabbage should be thinly sliced.
How much green beans should I use?
The recipe calls for 1 lb of green beans cut into 1/2 inch pieces.
Is this recipe considered healthy?
Yes, it is described as nutritious, high-fiber, and heart-healthy.
Can I use different types of broth?
While the recipe calls for vegetable broth, you can substitute with others if desired, though it may change the flavor profile.
Is there a specific type of tomato used?
The recipe uses 1 (14 1/2 ounce) can of diced tomatoes.
Should the pot be covered during simmering?
Yes, keep the pot covered while simmering to ensure the barley and vegetables cook properly.
What gives the soup its chewy texture?
The pearl barley provides a delightful chewiness to the dish.
How do I serve this soup?
Serve it hot, optionally with crusty bread on the side.
Can I add more salt?
The recipe suggests adding salt to taste for seasoning.
Is this recipe vegetarian?
Yes, it uses vegetable broth and a variety of fresh vegetables.
What is the first step in the instructions?
The first step is to toast the pearl barley in a dry Dutch oven over medium-high heat.