Recipe description
July 2, 2026
Barley vegetable soup
A comforting barley soup that supports gentle digestion and fiber variety.
High Fiber
Fiber Rich
Whole Grains
90%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, celery, tree_nut, milk, peanut, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from barley and vegetables.
- Diverse plant ingredients support gut microbial diversity.
- Balanced with plant protein and slow-digesting carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Barley
1
cup
Carrot
1
piece
Celery
1
piece
Onion
1
piece
Zucchini
1
piece
Vegetable broth
4
cup
Salt
1
teaspoon
Black pepper
1
teaspoon
Oil, olive
1
tablespoon
Garlic
2
clove
Instructions
1
In a large pot, heat the olive oil over medium heat.
2
Add the chopped onion, carrot, and celery. Sauté until soft, about 5 minutes.
3
Stir in the garlic and zucchini, cooking for an additional 2 minutes.
4
Add the barley, vegetable broth, salt, and black pepper. Bring to a boil.
5
Reduce the heat and let simmer for 30-35 minutes, or until the barley is tender.
6
Taste and adjust seasoning as needed before serving.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
12 g
Protein
56 g
Carbohydrates
10 g
Fiber
8 g
Sugar
7 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and how flexible is the recipe?
Barley, vegetables, and a simple broth; it’s easy to adapt with whatever pantry vegetables you have.
Is barley soup gluten-free?
Not if barley is used. To keep it gluten-free, substitute barley with gluten-free grains like quinoa or millet and use a gluten-free stock.
How fiber-friendly is this soup?
It’s fiber-rich thanks to barley and vegetables and provides soluble barley fiber that supports digestion; exact fiber depends on portions.
Is this suitable for vegetarians or vegans?
Yes, when prepared with vegetable broth and no animal products.
Can I freeze or store leftovers?
Yes. Refrigerate for 3–4 days; freeze for longer storage.
How long does it take to cook?
Simmer until the barley is tender, typically about 30–40 minutes, plus prep time.
Is it low-FODMAP?
Barley contains FODMAPs, so it’s not suitable for a strict low-FODMAP diet. You can substitute with low-FODMAP grains like rice.
What do prebiotics and polyphenols do here?
Barley fiber and vegetables feed beneficial gut bacteria; polyphenols are plant compounds with anti-inflammatory and antioxidant effects.
How can I make it heartier or add protein?
Add beans or lentils, or tofu for plant-based protein; or chicken/turkey if you eat meat.
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