One-Pot Mushroom Barley Soup
- Suitable for diets:
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
Low Glycemic Index (GI):
Barley, especially hulled barley, has a lower glycemic index compared to many other grains. Foods with a lower glycemic index release glucose into the bloodstream more slowly, which can help in managing blood sugar levels.
High in Fiber:
Barley is a good source of dietary fiber, and the soluble fiber in barley can help regulate blood sugar levels by slowing down the absorption of sugar. Fiber also promotes a feeling of fullness, which can be beneficial for weight management.
Complex Carbohydrates:
Barley contains complex carbohydrates that are broken down more slowly than simple carbohydrates. This gradual breakdown helps prevent rapid spikes in blood sugar levels.
Nutrient-Dense Ingredients:
Mushrooms, vegetables, and herbs used in the soup provide essential nutrients without adding excessive calories or rapidly digestible carbohydrates. This contributes to a well-balanced and nutrient-dense meal.
Ingredients
- barley (dry ) 1/2 cup
- olive oil 1 tbsp
- leek (chopped*) 1 cup
- carrot (sliced) 1 cup
- garlic (minced) 3 cloves
- celery (sliced) 2 stalks
- mushroom (about 2 cups, sliced) 8 oz
- bay leaf 1
- chicken broth (reduced sodium) 6 cups
- coconut milk 400 ml
- thyme (dried, or 8 thyme sprigs) 1 tsp
- oregano (dried ) 1 tsp
- salt ¼ tsp
- pepper ¼ tsp
- chicken (cooked, shredded**) 2 cup
Cooking Tips
Choose the Right Mushrooms: Opt for a mix of mushrooms like cremini, shiitake, and button mushrooms for a depth of flavour.
Barley Preparation: Rinse the barley under cold water before using to remove excess starch. This helps prevent the soup from becoming too thick.
Layering Flavours: Add herbs like thyme, bay leaves, and rosemary to enhance the soup's aroma and taste. Fresh herbs are preferable for a more vibrant flavour.
Quality Broth: Use a good-quality vegetable or mushroom broth for a rich base. You can also use a combination of broth and water for balance.
Texture Variation: For a thicker soup, let it simmer longer or mash some of the barley against the side of the pot. To keep a more brothy consistency, add extra broth or water.
Garnish Creatively: Top the soup with fresh parsley or chives.
Instructions
- In a pot, bring 1.5 cups of water to a boil. Rinse barley under cold running water and add to the pot, reduce heat to a simmer, cover, and cook for about 25-30 minutes until barley is tender but still slightly chewy. Drain excess water and set aside. It should make about 3 cups of barley in total.1/2 cup barley
- Heat olive oil in a large soup pot over medium heat. Add chopped leeks and carrots, sauté until leeks are translucent. Add minced garlic and cook for another minute.1 tbsp olive oil, 1 cup leek, 1 cup carrot, 3 cloves garlic
- Stir in sliced mushrooms, celery, and bay leaf. Cook for 5-7 minutes until mushrooms start to release their juices and vegetables soften.2 stalks celery, 8 oz mushroom, 1 bay leaf
- Pour in the broth and coconut milk, add dried thyme, dried oregano, salt, and pepper. Bring to a boil, then reduce heat and simmer for 15-20 minutes until vegetables are tender.6 cups chicken broth, 400 ml coconut milk, 1 tsp thyme, 1 tsp oregano, ¼ tsp salt, ¼ tsp pepper
- Add cooked barley and shredded chicken. Simmer for an additional 5-10 minutes to allow flavors to blend. Serve and enjoy!2 cup chicken
Notes
** To speed this recipe along, you can use a precooked rotisserie chicken.
FAQ
Can I use different types of mushrooms?
Absolutely! Experiment with different mushrooms to add complexity to the flavour. Just ensure they are cleaned and sliced uniformly for even cooking.
How do I store mushroom barley soup?
Store the soup in an airtight container in the refrigerator. It can be stored for 3-4 days. For longer storage, consider freezing it.
Can I make this soup in advance?
Yes, soups often taste even better the next day. Prepare the soup, let it cool, and store it in the refrigerator. Reheat when ready to serve.
Can I make it gluten-free?
Yes, you can use gluten-free barley or substitute with rice or quinoa for a gluten-free version.
Can I add other vegetables to the soup?
Absolutely! Peas, or spinach are great additions. Add them during the last 15-20 minutes of cooking to maintain their texture.
How can I make it more filling?
Consider adding cooked chicken, turkey, or beans for additional protein and substance.
The soup was delicious. I used a less of the thyme and oregano. I also used lite coconut milk, sweet onion instead of leeks because that’s what I had on hand. I served it for lunch.