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–+ servings
barley-spinach cabbage soup

Simple Barley Soup with Vegetables - Hearty and Satisfying

Cooked barley is simmered in a tomato-based broth along with spinach and cabbage. Serve this hearty soup, perfect on a chilly evening with warm crusty bread and and a simple, protein-rich side dish
5 from 3 votes
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Prep Time 10 minutes
Cook Time 15 minutes
Soaking time for barley (about 2.5 hours); resting time for pressure cooker to release pressure (10 min) 2 hours 45 minutes
Total Time 3 hours 10 minutes
Course Soup
Cuisine American, Italian
Servings 4 people
Calories 120 kcal

Ingredients
  

  • 1/4 cup pearled barley soak in 1 cup water for 2-3 hours (or overnight OK too)
  • 1 piece bay leaf broken into 2-3 pieces
  • 1/4 tsp peppercorns. divided (1/8 tsp + 1/8 tsp)
  • 1/2 tsp fennel seeds
  • 1/2 tsp cumin seeds
  • 1/2 tsp crushed red pepper, divided: (1/4+1/4 tsp) adjust as per taste preference
  • 1/2 cup onion - sliced lengthwise red onion is best, but if not available, white/yellow OK
  • 1/2 tsp butter for vegan soup, use 1/2 tsp olive oil
  • 1 cup tomatoes - chopped medium
  • 2 cups spinach- chopped
  • 2 cups cabbage - shredded about 1 1/2 inch (3 cm) long shreds
  • 3/4 tsp salt - divided (1/4 tsp + 1/2 tsp) adjust as per taste preference
  • 1/2 tsp sugar adjust as per taste preference
  • 4 cups water adjust amount of water as per consistency desired
  • 2 tsp dried basil
  • 1 tsp fennel powder
  • 1 tbsp olive oil Extra Virgin Olive oil preferred; if not available, any edible oil is OK
  • 1 tsp Paprika if not available, use any mild red chillies (ground) with a good ed color, such as New Mexico Chile pods, California Chile pods, Kashmiri Mirch, Byadgi Mirchi, etc. Adjust amount according to spiciness preferred;; Note: Paprika is not spicy at all, while most other red chillies have varying levels of spiciness.

Garnish

  • 2 tbsp parsley (optional) - chopped
  • 1 tbsp shredded Parmesan (optional)

Instructions
 

  • Soak barley in 1 cup water.for 2-2.5 hours (overnight soaking OK too).
    Cook the soaked barley with 1/4 tsp salt, bay leaf, 1/8 tsp peppercorns, 1/4 tsp crushed red pepper, fennel and cumin seeds.
    Place in a pressure cooker insert container; place the container on the rack; cook for 5-6 min at full pressure. Allow pressure to release normally (10-12 min)
    (For cooking barley without a pressure cooker: please :see Recipe Notes for details)
    soaked barley with spices
  • While the barley is cooking, prep the vegetables, beginning with onions, then the tomatoes and cabbage. The spinach can be prepped last, because it is added to the soup at the very end, and needs no more than 2 -3 min of cooking time.
  • When pressure is released normally, the cooked barley looks very wet at first; set it aside, undisturbed, for about 10-15 min. it will begin to look more dry. Fluff gently with a fork to separate the grains.
    barley -cooked with spices
  • Start preparing the tomato-onion broth for the soup: place 2 cups of water in a 2-3 quart (liter) saucepan; heat to boiling over low heat, while you prep and cook the onions and tomatoes.
  • Slice the onions and place in a glass/ceramic microwave safe bowl. Add butter (or olive oil), 1/8 tsp peppercorn and 1/4 tsp crushed red pepper to the sliced onions; microwave on hi - 2 min.
  • Partially cooked - beginning to turn translucent. Microwave on hi, another 2-3 min
    partially cooked onions - barley soup
  • Cooked, wilted and softened; starting to turn a little brown at the edges.
    cooked and lightly browned
  • Chop the tomatoes; place on top of the onions and microwave on hi 2-3 min
    (For cooking without a microwave: see Recipe Notes)
  • Add the cooked tomato-onion mixture and the fluffed barley to the boiling water in the saucepan. add the remaining 1/4 tsp salt, remaining 1/4 tsp crushed black pepper and sugar; reduce heat to low and simmer, uncovered.
    Add 2 more cups water and bring the soup broth to a boil. Simmer, uncovered, while prepping and cooking the cabbage separately.
  • Shred the cabbage; place in a glass/ceramic microwave-safe bowl, cover and microwave on hi for 3 min
    (For cooking without microwave: see Recipe Notes)
  • Cabbage is wilted and cooked
  • Add the cooked cabbage to the tomato-onion-barley broth. Simmer 2-3 min
  • Meanwhile, chop the spinach; add to the broth and stir to mix.
  • Add fennel powder and dried basil; stir and simmer for 2-3 min.
  • Add olive oil and sprinkle paprika; gently stir and simmer for 2-3 min
  • Garnish with parsley (optional) and serve with warm crusty bread or croutons.
    barley-spinach cabbage soup

Notes

Cooking barley without pressure cooker:
  • Bring 1 cup water to a boil in a small medium saucepan.
  • Add soaked barley along with seasonings and bring to a boil again,
  • Lower the heat, cover partially and simmer until barley is cooked - about 20-25 min (or a bit longer)
    • Stir periodically to prevent sticking
    • If it starts to froth and foam - stir and replace cover in partially open position
    • If needed, add hot water, 1-2 tbsp at a time, and stir - do not allow the pan to run dry at the bottom (it will stick and burn)
    • Set aside undisturbed for about 10-15 min
  • Barley can be cooked ahead of time if desired.
    • It also freezes very well, for up to 2 months, possibly longer.
Gluten-free substitutes for barley:
  • Use cooked brown rice or millet, instead of barley. Season the same way as barley while cooking.
Cooking onions and tomatoes without a microwave:
  • Onions:
    • Saute in a heavy bottomed saucepan, for about 5-6 min on low heat, until translucent and starting to turn brown at the edges
  • Tomatoes:
    • Add the chopped tomatoes to the sauteed onions in the saucepan, add 1/4 cup water, stir, cover and simmer for 5-6 min)
    • Gently mash the tomatoes with the back of a spoon - try not to mash the onion slices while doing so - the onion slices add a nice texture to the soup
  • Cabbage:
    • Place the cabbage in a shallow frying pan
    • add 2-3 tbsp water, cover and cook on medium high heat for 2-3 min,
    • decrease heat and cook for another 3-4 min - the volume decreases quite a bit (to about 1 cup)
    • Stir periodically to ensure it is not burning on the bottom - sprinkle 2-3 tbsp water, if it starts to burn on the bottom
    • Add cooked cabbage to the tomato broth in the saucepan
Storing leftovers:
  • Store leftovers in the refrigerator: consume within 2-3 days.
  • I do not recommend freezing this soup: the texture of the spinach and the cabbage after thawing is not very appealing.
    • However, if you wish, you can freeze the tomato-onion-broth and barley mixture (with a little less water than described).
    • When you wish to serve it, thaw the frozen soup completely, bring to a simmer and continue with the remaining steps of adding cabbage and spinach.
    • Adjust consistency by adding more water, as needed.
 
 
 

Nutrition

Calories: 120kcalCarbohydrates: 18gProtein: 3gFat: 5gSaturated Fat: 1gTrans Fat: 1gCholesterol: 1mgSodium: 481mgPotassium: 398mgFiber: 5gSugar: 4gVitamin A: 2284IUVitamin C: 27mgCalcium: 76mgIron: 2mg
Keyword Barley, cabbage, dried basil, Fennel seeds, fresh spinach, Olive Oil, onions, Paprika, Tomatoes
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