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.