A very good soup which combines some lesser known ingredients: barley, lentils, and Swiss chard, which are tasty, rich in nutrients, and rather inexpensive.
Before you start
It is not necessary to soak the lentils in advance.
- Rinse and drain the lentils, then set aside.
- Prepare the vegetables: Finely chop the onion and carrots; coarsely chop the Swiss chard (green and white parts); and mince or press the garlic. Set aside.
- Heat the oil in a large pot over medium heat. Add the onion then sauté 3-4 min until soft. Add the carrots, then sauté 5 min with occasional stirring, until they are golden-coloured. Add the garlic and stir 1 min, then add the cumin and stir 1 min. Pour in the broth, water and barley. Bring to a boil, then reduce the heat, cover and simmer 25 min.
- Stir in the tomatoes and lentils. Continue to simmer, covered, until the lentils and barley are tender, 25-30 min.
- Add the chard to the soup, cover and simmer until the chard is tender, about 5 min. Season with salt and pepper to taste. Thin the soup with more broth or water, if desired. Ladle the soup into bowls and serve.
The soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.
Nutrition Facts Table
per 1 serving (230g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||1 ¾||servings|
|Grain Products :||½||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||¼||serving|
ClaimsThis recipe is :
- Free :
- Added Sugar, Cholesterol, Trans Fat
- Low :
- Fat, Saturated Fat
- Source of :
- Calcium, Copper, Fibre, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
- Good source of :
- Iron, Magnesium, Manganese, Potassium
- Excellent source of :
- Folacin, Vitamin A, Vitamin K
- Diet-related health claims :
|Meat and Alternatives||½|
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Leave a review
Gene F.2017-02-28T19:10:47+00:00 february 28, 2017 | I would make this recipe again
A staple in our house...
dipstick2013-01-26T15:23:29+00:00 january 26, 2013 | I would make this recipe again
I increased the cumin slightly. Also, I substituted kale for the Swiss chard. If you're using kale, a suggest you chop it up a bit finer and added about 30 minutes cooking process is ended.
justinad2013-01-21T03:57:55+00:00 january 21, 2013 | I would make this recipe again
This was a simple, healthy and inexpensive soup but I added a few things to boost the flavour. More broth, less water; 3 bay leaves while simmering; extra onion and garlic and a few chili flakes. I also added the lentils sooner and didn't cook it quite as long. I'll be curious to see how much liquid the barley and lentils absorb overnight.
jetmekanik2012-05-08T22:45:08+00:00 may 08, 2012 | I would make this recipe again
This one was pretty good. I left the carrots chunky rather than finely chopped, I like a soup to have a good texture. This would be good with some diced stew beef or chicken chunks in it to satisfy my carnivore husband.
stacylovestocook2011-01-27T19:20:26+00:00 january 27, 2011 | I would make this recipe again
I really enjoyed this one!!!
Top ReviewsView All Reviews
achisholmjanuary 26, 2009 | I would make this recipe again
We liked the texture of this soup, nice and creamy. But next time I would add more spices as it was a little bland.
croberts21september 23, 2010 | I would make this recipe again
awesome soup! even my picky 4 year old likes this one! i've made twice and have discovered adding either a dollop of sour cream, or a spoonful of parmesan, makes it even better.
Katharsisfebruary 27, 2009 | I would make this recipe again
This was excellent, flavourful and hearty.