Healthy and Hearty Mushroom Barley Soup

Mushroom Barley Soup 2Recipe by Charna Sheinfeld, Nutrition Intern

Serves 6


1/4 oz. dried Porcini mushrooms
1 cup boiling water
1 tablespoon olive oil
1 large onion, diced
3 medium carrots, thinly sliced
24 oz. assorted mushrooms, sliced thinly
1 1/4 teaspoon salt
1 tablespoon tomato paste
3 gloves garlic, minced
3/4 cup barley, dry
3 cups low sodium vegetable stock
4 cups water
1 tablespoon minced fresh thyme


  1. Rinse dried Porcini mushrooms in water. Soak cleaned mushrooms in the boiling water covered for 30 minutes.
  2. Heat large pot with olive oil and add onions. Cook for 2-3 minutes covered.
  3. Stir onions. Add sliced carrots. Saute onions and carrots for 7-8 minutes, stirring frequently.
  4. Add sliced mushrooms and 1/2 teaspoon salt (the salt helps the mushrooms sweat and drain out their liquid). Cover pot and cook for 15 minutes, stirring every 5 minutes).
  5. Uncover pot and continue to cook mushrooms until their liquid cooks out, about another 5 minutes.
  6. Add tomato paste and minced garlic and allow to cook for 1 minute.
  7. Add barley, remaining salt, dried mushrooms with their liquid, vegetable stock, water and thyme.
  8. Bring to a boil and simmer for 2 1/2 hours.
  9. Optional: before serving, garnish with fresh minced thyme.

Serving Size: 1 cup
Nutrition Facts: 

Calories: 180
Total Fat:  3.5 gm
Saturated Fat: 0 gm
Monounsaturated Fat:  2 gm
Polyunsaturated Fat: 0.5 gm
Cholesterol: 0 mg
Protein: 6 gm
Carbohydrate: 33 gm
Dietary Fiber : 9 gm
Sodium: 610 mg

Bonnie R. Giller, MS, RD, CDN, CDE  • BRG Dietetics & Nutrition, P.C. • (516) 486-4569

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