Healing Barley Soup with Kale and Beans
Warm, hearty, and packed with nutrients, this Healing Barley Soup with Kale and Beans is the perfect comfort meal. Fiber-rich and plant-based, it’s easy to make and supports digestion, heart health, and overall wellness.
Equipment
- 1 Instant Pot
Ingredients
- 1 Tbsp avocado oil (or a little water for sautéing)
- 1 medium onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 ½ cups cooked pinto beans (or 1 can, drained & rinsed)
- 1 ½ cups cooked barley
- 4 cups vegetable broth (or more to desired consistency)
- 2 cups chopped kale (stems removed)
- 1 tsp smoked paprika
- 1 tsp ground cumin
- ½ tsp dried thyme
- ½ tsp turmeric (optional, adds color & anti-inflammatory benefits)
- Salt & pepper, to taste
- Juice of ½ lemon or 1 tsp apple cider vinegar (to brighten flavor)
- Optional garnish: chopped parsley, drizzle of olive oil, or chili flakes
Instructions
Instant Pot Cooking Instructions
- Set the Instant Pot to Sauté mode. Add olive oil, onion, carrot, and celery. Cook for 4–5 minutes until softened and fragrant.
- Stir in garlic, smoked paprika, cumin, thyme, and turmeric. Cook for 30 seconds to bloom the spices.
- Add cooked pinto beans, barley, and vegetable broth. Stir well to combine.
- Lock the lid, set valve to Sealing, and cook on High Pressure for 4 minutes. (Since your beans and barley are already cooked, you’re just infusing flavors and softening veggies.)
- Quick release pressure, then stir in chopped kale. Close the lid (no pressure) and let sit on Keep Warm mode for 5 minutes until kale wilts.
- Add lemon juice or vinegar, taste, and adjust salt/pepper as needed.
- Ladle into bowls and garnish with fresh herbs or chili flakes.
Stove-top Cooking Instructions
- In a large pot, heat 1 tablespoon of olive oil (or a splash of water) over medium heat.Add the diced onion, carrot, and celery. Cook for 5–7 minutes, stirring occasionally, until the vegetables are softened and fragrant.
- Stir in 3 cloves minced garlic, 1 teaspoon smoked paprika, 1 teaspoon ground cumin, ½ teaspoon dried thyme, and ½ teaspoon turmeric (optional).Cook for 30–60 seconds until the spices are aromatic.
- Stir in 1½ cups cooked pinto beans, 1½ cups cooked barley, and 4 cups vegetable broth.Bring the mixture to a gentle boil, then reduce heat to a simmer.
- Cover the pot partially and simmer for 10–15 minutes, allowing flavors to meld.Stir occasionally and add more broth or water if you prefer a thinner soup.
- Stir in 2 cups chopped kale and simmer uncovered for an additional 5–10 minutes, until the kale is tender but still vibrant.
- Remove from heat. Stir in juice of ½ lemon or 1 teaspoon apple cider vinegar to brighten flavors.Taste and adjust salt and pepper as needed.
- Ladle into bowls and garnish with chopped parsley, a drizzle of olive oil, or chili flakes if desired.
Notes
⚠️ Note: Nutritional values are approximate and can vary based on ingredient sizes, brands, and cooking methods. Use this as a general guide for one serving of the soup.
Nutrition
Serving: 1servingCalories: 220kcalCarbohydrates: 38gProtein: 10gFat: 4gSaturated Fat: 0.5gFiber: 9gSugar: 4gVitamin C: 30mgCalcium: 80mgIron: 3.5mg
Tried this recipe?Let us know how it was!