Vegetable and Barley Soup

This hearty Vegetable and Barley Soup is a nutritious Lebanese dish packed with flavor and high in protein. It's a perfect blend of tender vegetables and wholesome barley, making it a comforting meal any time of the year.

Ingredients

• Olive oil - 2 tablespoons
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Carrots - 1 medium, diced
• Celery - 1 stalk, diced
• Red bell pepper - 1, diced
• Zucchini - 1 medium, diced
• Tomato - 1 medium, diced
• Vegetable broth - 750 ml
• Barley - 100 grams
• Chickpeas - 100 grams, cooked
• Cumin - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
2. Stir in the minced garlic and cook for another minute until fragrant.
3. Add the diced carrots, celery, and red bell pepper to the pot. Sauté for about 5-7 minutes until the vegetables start to soften.
4. Add the zucchini and tomato, cooking for another 3-4 minutes.
5. Pour in the vegetable broth and bring to a boil.
6. Once boiling, add the barley, cooked chickpeas, cumin, paprika, salt, and black pepper. Reduce the heat to low and let simmer for 20-25 minutes, or until the barley is tender.
7. Stir in the chopped parsley and lemon juice just before serving. Adjust seasoning if necessary.

Nutrition

• Calories: 300
• Protein: 15 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.75 L

Health Benefits

• Rich in protein from barley and chickpeas, supporting muscle health.
• High in dietary fiber, promoting digestive health.

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