Mock Mushroom Barley Soup

I love barley soup. Problem-I can’t eat it anymore because barley contains gluten and gluten is a no-go for me. So….I had been meaning to try out a replacement for barley. I have landed with oat groats! Oh my, why had I not done this before????! So warm, so satisfying, sooooo much like barley! I did have a problem with the title of the soup-I just couldn’t call this Mushroom Oat Groat Soup. Totally doesn’t have the same ring to it. Right? If you can eat barley, by all means, use it in place of the groats. Or-try something new and go grab a groat 🙂 It’s just fun to say. I topped my soup with some raw marinated mushrooms-yum! All you do is cut them up and pour a little balsamic on them. Let sit for a bit and you have…..marinated mushrooms! I know-it’s hard 😉 For any of you mushroom haters out there (maybe you aren’t even reading), simply omit the mushrooms and add in some extra veggies of choice. Good ideas: parsnips, rutabagas, or daikon radish.

Oat Groats

What’s a groat? A groat is the whole oat, minus only the inedible hull (or exterior). The whole kit and caboodle! If you’ve had steal cut oats, you’ve eaten groats. They’re just chopped up groats. When you eat rolled oats, the oat groat has been steamed and dried. Just like barley, the grains need to swell and soak in order for it to both be digested and for it to taste good.  The hydration opens up the seed coat of the grain, letting liquid permeate it. This creates a chewy, meaty texture to the oat, different than if it had been streamed, rolled, and dried. Oats in this manner, since they’re less processed, are much higher in fiber. The oats will continue to absorb water as they sit, so the soup will become a thick, stew-like texture by the next day. Simply add additional water to bring it back to a soup like consistency, or eat it as is.

Oats are packed with plant-based protein and their high fiber content helps to reduce blood sugar, cholesterol, and regulate the digestive system. The added veggies in the soup boost the fiber content further. *I remade this soup and added red lentils.  The lentils boost the protein, fiber, and magnesium in this soup, and create an even creamier taste.   This soup, like all of my soups, was made oil free. I feel that using oil in soups and stews is an unnecessary use of calories. Simply sauté your veggies in a little water and you will accomplish the same softening effect as if you would have created with oil. By omitting the oil, you save 14 g of fat and 126 unneeded, empty calories per tablespoon.

I always double my soup recipes, as I like to have soup/stew for leftovers and lunches all week. So-feel free to double, or triple. This, and all soups, freeze very well and are the perfect thing for a rushed weeknight meal (you will be so psyched to have fresh soup in the freezer)! Serve this with a salad and/or my Pumpkin Cranberry Bread! The kale salad below is topped pan-seared tofu from Veestro, a vegan food company I blog for.

Mock Mushroom Barley Soup With Cranberry Pumpkin Bread

Ingredients:

• 3/4 pound mushrooms, sliced (about 3 1/2 cups)
• 1 1/2 cups onions
• 1 cup diced carrots
• 1 cup diced celery
• 1 tbsp minced garlic, about 2-3 cloves
• 1 cup oat groats (or barley)
• 2 tbsp dried dill (or 1/4 cup fresh)
• 1 1/2 tsp dried thyme (or 1 tbsp fresh)
• 1 1/2-2 tsp kosher/sea salt
• 1/2 tsp black peppers
• 2 smaller bay leaves (or 1 large)
• **New addition: 1 1/3 cup red lentils
• 7-8 cups water
• 3 cups Napa cabbage or have used baby bok choy
• juice of 1/2-whole lemon, about 2tbsp (depends on taste, start w/2 tbsp)
• 1/4 cups fresh parsley, additional for garnish if desired
• several cups additional greens like spinach or kale, fresh herbs

Instructions:

1. Saute’ onions, until translucent in a hot pot with a little additional water to prevent sticking (this step can be omitted and all ingredients tossed in at one time, with the exception of the greens).
2. Add in carrots, celery, and mushroom, and sauté for about 3 minutes, until slightly softened.
3. Add in groats/barley, lentils, herbs, salt/pepper, bay leaves, & water. Bring to a boil and reduce to simmer. Cook for about 1 hour.
4. Add in cabbage, and continue to cook until oats have completely swollen and are nice and chewy, about another 1/2-1 hour. 
5. Stir in fresh lemon juice, greens, and parsley right before serving. Season with additional salt/pepper.
6. This soup goes so well with a fresh salad, or my Pumpkin Cranberry Bread!!!

Nutritional Benefits:

• Packed with fiber; AWESOME for reducing LDL cholesterol (the bad stuff), improving digestion, lowering blood sugars, and making you feel satiated
• Low in fat & calories; no cholesterol or added oil: great for heart health
• Good source of Vitamin C; 33% daily needs; antioxidant which helps to boost immunity and lower inflammation in the body
• Great source of Vitamin A: 97% daily needs/serving-great for reducing inflammation, detoxifying the body, improving skin, nail, eye, and hair health
• Great source of potassium: 530 mg potassium; important for kidney and nervous function, as well as lowering heart rate and blood pressure
• Good source of plant-based iron (better absorbed by the body) 13% daily needs, important for oxygenation of the blood
• Source of plant-based calcium (better absorbed by the body) 7% daily needs, needed for bone and dental health

4.0 from 2 reviews

Mock Mushroom Barley Soup

 

Print

Prep time

25 mins

Cook time

2 hours

Total time

2 hours 25 mins

 

Mock Mushroom Barley Soup: made with oat groats instead of barley, this soup is gluten free and packed with cholesterol-lowering fiber!

Author: www.gardenfreshfoodie.com

Recipe type: Soup

Cuisine: Vegetarian

Serves: 6-8

Ingredients

• ¾ pound mushrooms, sliced (about 3½ cups)
• 1½ cups onions
• 1 cup diced carrots
• 1 cup diced celery
• 1 tbsp minced garlic, about 2-3 cloves
• 1 cup oat groats (or barley)
• **New addition: 1⅓ cup red lentils
• 2 tbsp dried dill (or ¼ cup fresh)
• 1½ tsp dried thyme (or 1 tbsp fresh)
• 1½-2 tsp kosher/sea salt
• ½ tsp black peppers
• 2 smaller bay leaves (or 1 large)
• 7-8 cups water
• 3 cups Napa cabbage or baby bok choy
• juice of ½-whole lemon, about 2tbsp (depends on taste, start w/2 tbsp)
• ¼ cups fresh parsley, additional for garnish if desired
• several cups additional greens like spinach or kale, fresh herbs

Instructions

1. Saute' onions, until translucent in a hot pot with a little additional water to prevent sticking.
2. Add in carrots, celery, and mushroom, and sauté for about 3 minutes, until slightly softened.
3. Add in groats/barley, lentils, herbs,salt/pepper, bay leaves, & water. Bring to a boil and reduce to simmer. Cook for about 1 hour.
4. Add in cabbage, and continue to cook until oats have completely swollen and are nice and chewy, about another ½-1 hour.
5. Stir in fresh lemon juice, greens, and parsley right before serving. Season with additional salt/pepper.
6. This soup goes so well with a fresh salad, or my Pumpkin Cranberry Bread!!!

Notes

Based on 6 servings-530 mg potassium, 97% Vitamin A, 33% Vitamin C, 13% iron, 7% Calcium,
**not calculated with new addition of red lentils, alter nutrition info with this addition

Nutrition Information

Serving size: ⅙ Calories: 138 Fat: 2.2 g Saturated fat: <1 g Carbohydrates: 27 g Fiber: 4.8 g Protein: 7.2 g Cholesterol: 0 mg

3.5.3226