Recipe description
July 24, 2026
Vegetable barley soup
Cozy vegetable barley soup to support gentle digestion and fiber diversity.
Easy Recipe
One Pot Meal
86%
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.
- Includes colorful plant foods that support dietary diversity.
- Balanced with slow-releasing carbohydrates for steady energy.
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
2
piece
Celery
2
piece
Onion
1
piece
Garlic
2
clove
Vegetable broth
4
cup
Tomato, paste
2
tablespoon
Thyme
1
teaspoon
Bay leaf
1
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Zucchini
1
piece
Spinach
1
cup
Instructions
1
Rinse the barley under cold water and drain.
2
In a large pot, sauté chopped onion, carrot, celery, and garlic in a bit of oil until softened.
3
Add tomato paste and cook for 1 minute, stirring constantly.
4
Pour in vegetable broth, add barley, thyme, bay leaf, salt, and black pepper. Bring to a boil.
5
Reduce heat, cover, and simmer for 30 minutes.
6
Add diced zucchini and cook for 10 more minutes.
7
Stir in fresh spinach until wilted, about 2 minutes.
8
Remove bay leaf and serve hot.
More Recipes For Your Gut
Nutrition
290 kcal
Calories
9 g
Protein
50 g
Carbohydrates
8 g
Fiber
9 g
Sugar
4 g
Fat
0.9 g
Saturated fat
2.8 g
Salt
FAQ
Is this soup gluten-free?
Not gluten-free because it uses barley. To make gluten-free, swap barley for quinoa or brown rice and use a gluten-free broth.
How many servings does this recipe make, and can I scale it?
It serves 2 as written. You can double or halve the ingredients, but cooking times may vary.
Can I prepare ahead or freeze leftovers?
Yes. It keeps in the fridge 3–4 days and can be frozen for about 3 months. Thaw and reheat gently.
What can I substitute if I don’t have barley?
Try quinoa or brown rice. If you skip barley, you may need to adjust liquid and cooking time.
Is this suitable for vegetarians/vegans?
Yes, as long as you use a vegetable-based broth. It's dairy-free and meat-free.
How can I reduce sodium?
Use low-sodium broth, limit added salt, or add salt to taste at the end.
What are the gut-health benefits of this soup?
Barley provides soluble fiber that can support digestion; vegetables add polyphenols and fiber for gut bacteria.
Can I customize with greens or legumes?
Yes. Add greens like spinach, kale, or beans if you like, adjusting cooking time.
How should I reheat leftovers?
Reheat on the stove over medium heat with a splash of broth or water, stirring until heated through.
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