The Chickpea, Lentil & Barley Soup is not only delicious but also incredibly satisfying—filling my stomach just like a hearty, protein-packed meal.
What I love most is that it’s completely dairy-free and gluten-free, making it a fantastic option for anyone looking for a wholesome, guilt-free meal replacement.
There are many ways to make this soup your own, and if you want to add a protein twist, you can easily include meat to suit your taste.
So, if you want something nourishing on a chilly day or enjoy a comforting bowl that keeps you full for hours, this soup hits all the right notes.
Contents
What is Chickpea, Lentil, and Barley Soup?
Chickpea, Lentil, and Barley Soup is a cozy, feel-good bowl that combines everyday wholesome ingredients into a delicious and satisfying meal. It’s a blend of protein-rich chickpeas, hearty lentils, and tender barley, all slow-cooked with fragrant onions, fresh garlic, and gentle spices like cumin and turmeric.
What makes this soup special is how filling and nourishing it is—full of protein and completely dairy-free—making it perfect for anyone looking for a delicious, plant-based meal that’s both healthy and hearty.
The texture is quite thick and stew-like, making it feel like a complete meal that will keep you cozy and energized on the coldest days.
Why Do I Love this Soup?
I love Hearty Chickpea, Lentil, and Barley Soup not just because it tastes amazing (though that’s definitely reason enough), but also because it’s completely dairy-free, gluten-free, and packed with protein from the chickpeas and lentils.
This soup keeps me full and satisfied for hours, and the best part is that I can enjoy as much as I want without any guilt. It’s incredibly easy to prepare and absolutely delicious!
Key Ingredients:
Chickpeas – Chickpeas are the heart of this soup. I always use dry chickpeas soaked overnight because they add a rich, hearty flavor and make the soup incredibly filling and nutritious.
Black or brown lentils – I sometimes use black lentils and sometimes brown. Black lentils darken the soup as they cook, giving it a deeper color, while brown lentils keep the soup lighter and juicier. Both add great texture and protein.
Barley (pearled barley) – I love barley in this soup because it adds a wonderful chewiness and makes the dish even more satisfying. It’s also very healthy and helps thicken the soup naturally.
Yellow onion – I only use yellow onions for this soup. Their sweetness and depth of flavor are perfect for building the soup’s base.
Fresh garlic – Fresh garlic is a must. I never use garlic powder because fresh garlic gives the soup a vibrant, aromatic flavor that really makes a difference.
Turmeric – Turmeric adds a beautiful golden color and subtle warmth. I use just a little because it’s very flavorful and healthy.
Pink Himalayan salt – I prefer pink Himalayan salt because it’s healthier and has a better taste than regular salt. It seasons the soup gently but effectively.
Black pepper – Freshly ground black pepper works best. It disperses evenly through the soup and adds just the right amount of mild heat.
Cumin – I add a small amount of cumin because it has a strong, earthy flavor that complements the legumes without overpowering the soup.
Olive oil – I use olive oil to sauté the onions and garlic. It’s lighter and healthier than other oils and adds a lovely richness to the soup without masking any flavors.
How to Eat The Soup?
This soup is rich and filling thanks to the combination of chickpeas, lentils, and barley. You can enjoy it all on its own as a complete, nourishing meal, or serve it alongside crusty bread or crunchy croutons if you want a little extra. Personally, I love it just as it is—simple, satisfying, and comforting without any additions.
How to Store The Soup?
Keep the soup in an airtight container in the fridge for up to 3 days. It also freezes well for 4 to 6 months without losing any of its delicious flavor. When you’re ready to enjoy it again, just add a bit of cold water and gently warm it on the stove to bring back that perfect texture.
Steps to Make the Chickpea, Lentil, and Barley Soup
1. Soak the chickpeas overnight (about 10 hours) to soften them and reduce cooking time. 2. Rinse the lentils and barley thoroughly under cold water to remove any dust or impurities.
1. Heat a large pot over medium heat and add olive oil. Sauté the onion until it turns golden and fragrant. 2. Add the garlic and cook briefly until aromatic but not burnt.
1 . Add the soaked chickpeas, rinsed lentils, and barley to the pot. Stir well to combine with the sautéed onion and garlic. 2. Season with salt, black pepper, cumin, and turmeric. Mix thoroughly so the spices coat everything evenly.
1 . Pour in enough boiling water to cover the legumes by about 2-3 cm. Cover the pot. 2. When the water comes to a boil, reduce the heat to low and simmer gently for about 1/15 hour, stirring occasionally.
When the chickpeas and lentils are tender, add the celery stalks. Cover again and cook for another 15 minutes to soften the celery and blend the flavors.
Taste and adjust seasoning if needed. The soup should be thick, hearty, and full of flavor.
Can I make this soup in a slow cooker?
Yes, this soup adapts well to a slow cooker. Just adjust the cooking times: for slow cookers, cook on low for 6-8 hours.
Is this soup suitable for vegans?
Definitely! This recipe is completely plant-based, dairy-free, and gluten-free, making it perfect for vegans and those with dietary restrictions or starting a dairy-free lifestyle.
Can I prepare the soup ahead of time?
Yes! This soup actually tastes better the next day as the flavors meld. Store it in the fridge for up to 3 days or freeze for up to 6 months.
How thick or thin should the soup be?
The soup should be thick and stew-like, but if it gets too thick for your liking, simply add a bit more boiling water when reheating to loosen it up.
Can I add other vegetables?
Yes, you can! Feel free to add carrots, tomatoes, spinach, or coriander. I personally prefer it as is, but it’s totally up to you. Just keep in mind that adding other ingredients will change the overall flavor of the recipe.
Why do I need to add celery near the end?
Adding celery at the end keeps its fresh flavor and prevents it from becoming bitter, which can happen if it cooks for too long.
Is this soup spicy?
No, this soup has a mild, warm flavor thanks to cumin and turmeric, but it’s not spicy.
Final Words!
This Chickpea, Lentil & Barley Soup is like a warm, comforting hug in a bowl. It’s easy to prepare, packed with protein, and completely dairy- and gluten-free—making it a great choice if you want a healthy, filling meal. Whether you enjoy it just as it is or add your own twist, this soup will quickly become a go-to in your kitchen. On chilly days, it’s the perfect dish to keep you cozy, satisfied, and energized every time you eat it.
Hearty Chickpea, Lentil, and Barley Soup
Equipment
- 1 Stainless steel pan to prepare the soup
- 1 Wood Spatula to stir the legumes
- 1 strainer to rinse the lentils and barley
- 1 Sharp Knife To chop the onion, garlic and celery.
Ingredients
- 500gr dry chickpeas
- 350gr black or brown lentils
- 150gr pearled barley
- 1 yellow onion
- 1 head of fresh garlic
- 1 cup Celery
- 2 tbsp Olive oil more if you prefer
- 2 tbsp Salt (preferably pink Himalayan)
- 1/2 tbsp ground black pepper
- 1 Teaspoon Cumin
- 1 tbsp Turmeric
- Boiling water as much as needed to cover the legumes.
Instructions
- Soak the chickpeas overnight (about 10 hours) to soften them and reduce cooking time.
- Rinse the lentils and barley thoroughly under cold water to remove any dust or impurities.
- Chop the onion and garlic finely.
- Cut the celery stalks into small or medium pieces to release their flavor without overpowering the soup.
- Heat a large pot over medium heat and add olive oil. Sauté the onion until it turns golden and fragrant.
- Add the garlic and cook briefly until aromatic but not burnt.
- Add the soaked chickpeas, rinsed lentils, and barley to the pot. Stir well to combine with the sautéed onion and garlic.
- Season with salt, black pepper, cumin, and turmeric. Mix thoroughly so the spices coat everything evenly.
- Pour in enough boiling water to cover the legumes by about 2-3 cm. Cover the pot.
- When the water comes to a boil, reduce the heat to low and simmer gently for about 1 hour and 15 m, stirring occasionally.
- When the chickpeas, barley and lentils are tender, add the celery. Cover again and cook for another 15 minutes to soften the celery and blend the flavors.
- Taste and adjust seasoning if needed. The soup should be thick, hearty, and full of flavor.
Notes
- I always add the celery near the end of cooking because it avoids any bitterness—definitely a game changer!
- Sometimes I like to toss in some vermicelli noodles to make the soup even more filling, but honestly, it’s just as good without. Totally your call!
- If you like a little zing, a squeeze of fresh lemon juice at the table brightens things up nicely. I usually skip it, but I know some people love it, like my husband.
- I always watch the water level while it cooks—those legumes drink up a lot, so don’t hesitate to add more hot water if it starts looking too thick.
Nutrition Information for 6 portions: 1041 Calories – 40.8g Protein- 43.1 g Total Fat – 0 mg Cholesterol – 12999 mg Sodium – 6.1 g Saturated Fat.
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