This soup is simple and comforting, and one of my go-to recipes for lighter nourishment as spring arrives. In Ayurveda, barley is considered a light and astringent grain, making it especially supportive for balancing Kapha during the spring season. Read more about the qualities and uses of barley from an Ayurvedic perspective here. I’ve included lots of pungent, bitter, and astringent herbs in this soup. With all the leek, thyme, fennel, dill, and parsley—it has a very Italian savory soup vibe. Buon appetito!
PREP: 10 minutes | COOK: 45 minutes | YIELD: 4 servings
Ingredients
2 tablespoons olive oil or ghee
1 teaspoon fennel seeds
1 small leek, ends trimmed, halved & cut into thin slices
½ cup hulled barley, soaked for 1 hour or up to 10 hours
6 stalks celery
6 sprigs fresh thyme
4 cups vegetable stock
1 ½-2 cups pure water
½ tsp quality mineral salt
¼ tsp fresh cracked black pepper
¼ cup fresh dill, roughly chopped
¼ cup flat-leaf parsley, roughly chopped
Squeeze of fresh lemon juice
Instructions
Add the barley to a medium-sized mixing bowl, cover with water and soak for an hour or more. Drain and rinse well. Set aside. Prep the leeks and fresh herbs.
In a medium pot, heat the oil on medium heat and add the fennel seeds. Cook for 1 minute until fragrant. Stir in the leeks. Cook for another 5 minutes until translucent and soft. Stir in the whole sprigs of thyme. Then, add the barley and celery. Stir to coat in the oil and herbs. Cook for another 2-3 minutes, until the barley’s edges are lighter and translucent. Add 4 cups of quality vegetable stock and 2 more cups of water. Season with half the salt and pepper amount. Bring to a boil on high heat and cook for 5 minutes uncovered, releasing any foam as the grain cooks.
Reduce heat to medium, cover and cook for 30-35 minutes. If the water level looks low, add another cup of stock or water to the mix. Once the grains are tender, remove the leftover woody stems from the thyme sprigs and discard. Taste and add the remaining salt and pepper. Add a squeeze of lemon juice. Finish by mixing in the dill and parsley. Adjust seasonings as desired from there. Serve hot.
Cooking Notes
On Consistency: This soup is meant to have a brothy consistency. Add another ½–1 cup water or vegetable stock toward the end if the barley absorbs more liquid than expected.
Instant Pot Instructions: Add the barley, olive oil or ghee, fennel seeds, leek, celery, thyme, vegetable stock, and 1 ½ cups water, salt, and pepper to the Instant Pot. Cook on High Pressure for 20 minutes, then allow a natural pressure release for 10 minutes. Remove the thyme stems, stir in the dill, parsley, and lemon juice, and adjust flavors before serving.
Dosha Notes
V: Enjoy as is
P: Reduce black pepper
K: Enjoy as is or reduce oil/ghee
Nutrition
(Per serving)
Calories: 165–175 kcal
Protein: 5–6 g
Fat: 8–9 g
Carbs: 29–32 g
Sugar: 4–5 g
Fiber: 6–8 g
Shop Kitchen Essentials
Barley
Ghee
Fennel Seeds
Pink Mineral Salt
