Veggie Barley Soup

Veggie Barley Soup

This is a soup I have come to love. Before heading down this heart healthy path, I could count on one hand the number of times I had used barley. I think both of those times it was for a soup and I only purchased what I needed for that particular day. Today, barley has become a staple in my pantry. I buy it in bulk and then store it in my own Rubbermaid container.

Last Friday I spent the day making food to take to my college aged son. It makes me feel good to make up healthy little packages for him. I make things for him that are easily frozen and taste good after having been frozen. We discovered vegan macaroni and cheese doesn’t unfreeze well. Veggie Barley soup is perfect for freezing in small containers. I was able to get 4 small containers from this batch of soup. Each container has about 2 1/2 servings of soup.

Freezer ready Veggie Barley soup

I use a homemade vegetable broth when I make this soup. I keep it written in the front of one of my cookbooks because I make it all the time. I usually make up a double batch and keep it in a large spice container in my spice cabinet. This is not my recipe and I cannot remember where it came from but this is a photo. You can always use a store bought vegetable broth if you prefer.

Veggie Broth recipe

Veggie Barley Soup

  • Servings: 12
  • Difficulty: easy
  • Print

A hearty barley soup packed with veggies.


Ingredients


• splash of water (to sauté)
• 1 medium onion, diced
• 2 carrots, thinly sliced
• 1 large stalk celery, thinly sliced
• 8 ounces mushrooms, sliced
• 2 cloves garlic, minced (2 tsp. minced garlic)
• 8 cups vegetable broth
• 1 can chickpeas, drained and rinsed
• 1 can diced tomatoes (I use chili ready diced tomatoes)
• 2 cups frozen cut green beans
• 1 cup pearled barley
• 1 cup frozen corn
• 1 tsp. dried basil
• 1/2 tsp. dried oregano
• 1 bay leaf
• 1 cup frozen peas
• salt and pepper to taste

Directions

  1. In a non-stick large pot over medium heat, add water, onions, carrots, and celery. Sauté until veggies are softened, about 5 minutes. Add additional water to prevent sticking if necessary.
  2. Increase heat to medium-high and add mushrooms and cook until lightly browned, stirring frequently.
  3. Stir in garlic and cook, stirring constantly.
  4. Add broth, chickpeas, tomatoes, green beans, barley, corn, basil, oregano, and bay leaf.
  5. Bring soup to a boil, then reduce to a simmer and cover.
  6. Cook soup until barley is tender, stirring occasionally, about 30 minutes.
  7. Mix in peas and cook until tender and hot, 1 to 2 minutes.
  8. Remove soup from heat and discard bay leaf. Season with pepper to taste.


theheartie.kitchen

“Chicken” Salad

This is an amazing vegan substitute for chicken salad. I usually serve it on buns, as a “chicken” salad sandwich, with some lettuce, sliced tomato, mustard, vegan mayo, whatever else your heart desires in a sandwich. It can be served as a dip or spread with whole grain crackers or chips. I have also served it over a bed of spinach, one of my personal favorites .The hardest part of this whole process is the smashing of the chickpeas. Yes, they have to be smashed to give just the right texture. If you toss them in your food processor it will blend them up too much.

I try to keep the whole rinsed chickpeas separate in my bowl from the ones I’ve already smashed. In this photo I doubled the recipe. There is one can of chickpeas that have been smashed on the right side and my second can rinsed, drained and ready to be smashed is on the left side.

This is what your bowl looks like once you have gone through and smashed each and every chickpea. I leave the skins on my chickpeas, as of yet I have never peeled a chickpea.

This is the finished “chicken” salad once you add the rest of the ingredients.

IMG_5851.jpg

Chicken Salad

  • Servings: 4
  • Difficulty: easy
  • Print

A lite chicken salad substitute, with a crisp celery crunch. We have eaten this on 100% whole grain buns, as a dip with Marys crackers, or as a salad topping.

Ingredients

  • 1 can chickpeas (garbanzo beans)
  • 2 Tbsp. tahini
  • 1 1/2 Tbsp Dijon mustard
  • 1 Tbsp maple syrup
  • 1 medium red onion, diced
  • 2 stalks of celery, chopped
  • 1/4 cup of dill pickles, chopped
  • sprinkling of hemp seeds
  • pepper to taste
  • sea salt, optional

Directions

  1. Drain and rinse chickpeas
  2. In a medium bowl mash chickpeas with a fork or potato masher
  3. Add tahini, mustard, maple syrup, red onion, celery, pickles, hemp seeds, pepper and optional salt. Stir until well mixed
  4. Eat as desired, as a sandwich, as a dip, or as a salad topper

theheartie.kitchen