Mushroom Barley Soup Recipe

What Is Mushroom Barley Soup?

Mushroom Barley Soup comes from the kitchens of Eastern Europe and Ashkenazi Jewish cooking, where pearl barley simmers in a mushroom broth until its starch thickens the liquid. The finished bowl has whole, chewable barley grains in a dark broth, and it works well as a main dish on cold days.

What Makes This Recipe Anti-Inflammatory?

Beta-glucans sit in the cell walls of cremini and shiitake mushrooms, and they interact with receptors on immune cells in the gut. Mushrooms also accumulate ergothioneine, an antioxidant amino acid, in amounts far higher than the rest of the vegetable kingdom.

Pearl barley adds its own soluble beta-glucan, which bacteria in the colon ferment into short-chain fatty acids such as butyrate. Extra-virgin olive oil brings oleocanthal, and the carrots bring beta-carotene. This soup leaves out cream, a roux of butter and flour, and bouillon cubes with added sugar.

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 pound cremini mushrooms, sliced 1/4 inch thick
• 8 ounces shiitake mushrooms, stems removed and caps sliced
• 1 medium yellow onion, diced
• 2 medium carrots, cut into 1/4-inch half moons
• 2 ribs celery, diced
• 4 cloves garlic, minced
• 1 tablespoon tomato paste
• 1 teaspoon dried thyme
• 1/2 teaspoon freshly ground black pepper
• 1 cup pearl barley, rinsed
• 8 cups low-sodium vegetable broth
• 2 bay leaves
• 3/4 teaspoon fine sea salt
• 2 tablespoons chopped fresh parsley
• 1 tablespoon fresh lemon juice

Directions

Step 1

Heat the extra-virgin olive oil in a large pot over medium-high heat. Add the cremini mushrooms and the shiitake mushrooms and cook them for about 12 minutes, stirring very little. Wait for the mushrooms to release their water, for the liquid to evaporate from the bottom of the pot, and for the edges to brown. The mushrooms should sizzle in the oil instead of boiling in their own juice. That sizzle is the sign that the water has gone.

Step 2

Lower the heat to medium. Add the yellow onion, the carrots and the celery and cook them for about 7 minutes, stirring now and then. The onion turns translucent and the celery loses its stiffness when they are ready.

Step 3

Add the garlic, the tomato paste, the dried thyme and the black pepper. Stir them against the bottom of the pot for about 2 minutes. The tomato paste changes from bright red to a dark red and sticks slightly to the pot.

Step 4

Add the pearl barley, the vegetable broth, the bay leaves and the sea salt. Bring the pot to a boil, lower it to a simmer, and cover it with the lid slightly ajar. Cook for about 40 minutes. The barley grains are done when they are tender but still whole, and the broth has thickened just enough to coat the back of a spoon.

Step 5

Remove the bay leaves and take the pot off the heat. Stir in the chopped parsley and the fresh lemon juice. Taste and adjust the salt before serving.

Nutrition Facts (per serving)

InflammaScore

1 Good! Very low inflammation potential

Q&A

Q1: Can I use hulled barley instead of pearl barley?
A1: Yes, but plan for a longer cook. Hulled barley keeps its bran layer, so the grains stay firmer for longer. Simmer the pot for 50 to 60 minutes instead of 40, and check the grains as you go. Add a splash of broth if the soup thickens before the grains turn tender.

Q2: What can I use if I cannot find fresh shiitake mushrooms?
A2: Use more cremini mushrooms, or turn to dried shiitake. Soak the dried mushrooms in hot water for about 20 minutes, then slice them and add them in Step 1. Strain the soaking water and pour it into the pot with the broth, because it holds a deep mushroom flavor.

Q3: Why does the soup thicken into almost a stew when I store it?
A3: The barley keeps absorbing broth while it sits in the refrigerator. This is normal and it does not change the flavor. Add a splash of water or broth when you reheat the soup and stir well. The texture returns to a spoonable consistency in a few minutes over low heat.

Q4: Can I freeze this soup?
A4: Yes, it freezes well for up to three months in airtight containers. The texture of the barley softens a little after thawing, so the grains lose some of their chew. Thaw it overnight in the refrigerator and reheat it gently, adding a little broth if it has thickened too much.

Q5: Can I make this soup in a slow cooker or a pressure cooker?
A5: Yes. Brown the mushrooms in a skillet first in either case, because mushrooms boiled in liquid never brown. For a slow cooker, transfer everything and cook on low for 6 to 8 hours. For a pressure cooker, cook on high pressure for 20 minutes and release the pressure naturally.

A pot of this soup covers several lunches through the week, and the flavor deepens by the second day.