Recipe description
July 31, 2026
Longevity Mushroom Barley Walnut Soup
Cozy, fiber-rich soup to support digestion and microbiome balance.
High Fiber
Plant Based
Low Carb
92%
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: egg, tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: gluten
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from barley, walnuts, and vegetables.
- Includes diverse plant foods across grains, nuts, and fungi.
- Balanced with healthy fats and plant protein to support gut health.
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
Nut, walnut
0.5
cup
Mushroom
2
cup
Onion
1
piece
Garlic
2
clove
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Thyme
1
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat. Add chopped onion and garlic, sauté until softened.
2
Add sliced mushrooms and cook until they release their moisture and begin to brown.
3
Stir in barley, thyme, salt, and black pepper. Pour in vegetable broth and bring to a boil.
4
Reduce heat to low, cover, and simmer for 30-40 minutes until barley is tender.
5
Stir in chopped walnuts during the last 5 minutes of cooking. Adjust seasoning to taste.
6
Serve hot, garnished with fresh herbs if desired.
More Recipes For Your Gut
Nutrition
470 kcal
Calories
22 g
Protein
75 g
Carbohydrates
12 g
Fiber
5 g
Sugar
46 g
Fat
7 g
Saturated fat
0.9 g
Salt
FAQ
Is this soup vegetarian and vegan as written?
Yes, it's vegetarian and vegan as long as you use vegetable broth and no animal products.
How long does preparation and cooking take?
About 45–60 minutes total.
Can I freeze leftovers?
Yes, up to about 3 months. Cool, store in airtight containers, and reheat before serving.
Is this gluten-free?
Not gluten-free as written because barley contains gluten. To make it gluten-free, replace barley with quinoa or rice and adjust cooking time.
How can I reduce the sodium?
Use low-sodium broth or water and add salt to taste later.
What are the main nutritional benefits?
High in fiber from barley; walnuts provide protein and healthy fats; mushrooms and walnuts supply polyphenols.
How should I serve or garnish the soup?
Serve hot, optionally with fresh herbs.
Can I substitute the mushrooms or walnuts?
Yes—use other mushrooms or seeds; omit walnuts if you have a nut allergy.
What if I can’t find barley?
Use quinoa or rice and adjust the cooking time.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.