Directions:
- Place all ingredients except salt into a large pot and bring to a simmer.
- Cover and cook, stirring occasionally, until the lentils and barley are tender, about 1 hour.
- Add salt to taste and spinach, if desired.
- Cook briefly until spinach is wilted but still bright green.
- This soup can also be prepared in a crockpot. If you start with boiling water it will cook in 1 to 2 hours; with cold water, 5 to 6 hours.
- To cook in a pressure cooker, put all ingredients except salt and spinach into cooker and bring it to high pressure.
- Cook at high pressure for 12 minutes; then bring pressure down with a quick-release method. Lentils should be cooked, but barley may not be completely tender.
- Cook until barley reaches the desired state of tenderness, about 15 minutes, adding water if a thinner consistency is needed. Then add salt and spinach, if desired.
- Cook briefly until spinach is wilted but still bright green.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 192.41 Kcal (806 kJ) | ||
| Calories from fat | 6.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.68g | 1% | |
|---|---|---|---|
| Sodium | 246.48mg | 10% | |
| Potassium | 615.62mg | 13% | |
| Total Carbs | 35.85g | 12% | |
| Sugars | 2.99g | 12% | |
| Dietary Fiber | 14.33g | 57% | |
| Protein | 11.32g | 23% | |
| Vitamin C | 9.1mg | 15% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 3.8mg | 21% | |
| Calcium | 86.3mg | 9% | |
| Amount Per 100 g | |||
| Calories | 53.26 Kcal (223 kJ) | ||
| Calories from fat | 1.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.19g | 1% | |
|---|---|---|---|
| Sodium | 68.22mg | 10% | |
| Potassium | 170.4mg | 13% | |
| Total Carbs | 9.92g | 12% | |
| Sugars | 0.83g | 12% | |
| Dietary Fiber | 3.97g | 57% | |
| Protein | 3.13g | 23% | |
| Vitamin C | 2.5mg | 15% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 1.1mg | 21% | |
| Calcium | 23.9mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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