About the Recipe
This mushroom barley soup is a nourishing, whole food plant-based meal that combines hearty whole grains, fiber-rich beans, and immune-supportive mushrooms into a comforting and satisfying dish. It is simple to prepare, ideal for batch cooking, and supports gut health, heart health, and stable blood sugar. This recipe is designed to make nutrient-dense eating practical and enjoyable.
Ingredients
1 yellow onion or shallot, chopped
6 cloves garlic, chopped
2 celery stalks, chopped
2 carrots, chopped
3 Tbsp tomato paste
3 Tbsp coconut aminos or tamari
3 Tbsp nutritional yeast
2 tsp dried thyme
Pinch red pepper flakes (optional)
Black pepper, to taste (about 1 tsp)
1 can white beans, drained and rinsed
½ cup water
5½ cups vegetable broth (or homemade bouillon — recipe here: Vegetable Bouillon Powder)
1 lb portobello mushrooms, sliced
1 cup hulled barley, rinsed and drained well
Juice of 1 lemon (about 1–2 Tbsp), added at the end
Preparation
1. Sauté Vegetables
Set Instant Pot to sauté mode. Add onion, garlic, celery, and carrots with 2 tablespoons of water. Cook about 5 minutes, stirring occasionally.
2. Add Tomato Paste
Add tomato paste and sauté for 3 more minutes, stirring frequently to prevent burning.
3. Blend Flavor Base
In a small blender, combine:
Coconut aminos or tamari
Nutritional yeast
Thyme
Red pepper flakes
Black pepper
White beans
½ cup water
Blend until smooth.
4. Combine Ingredients
Add blended mixture to the Instant Pot. Add vegetable broth, hulled barley, and mushrooms (including pre-sautéed mushrooms if using the optional upgrade). Stir well.
5. Pressure Cook
Close lid and seal valve. Cook on Manual / Pressure Cook (High) for 25–30 minutes.
6. Natural Release
Allow full natural pressure release for best texture.
7. Finish With Lemon
Stir in fresh lemon juice just before serving. Start with 1 tablespoon and adjust to taste.
Optional Flavor Upgrade (Highly Recommended): Dry-Sauté Mushrooms First (Deeper Flavor)
Turn Instant Pot to sauté mode.
Add sliced mushrooms with no liquid.
Cook 5–7 minutes, stirring occasionally, until mushrooms release moisture and begin to lightly brown.
Remove mushrooms and set aside.
Continue with recipe and add mushrooms back in Step 4.
This step concentrates mushroom flavor and creates a richer, more savory soup.
Storage: Refrigerate up to 4 days or freeze up to 3 months.
Tip: This soup thickens as it sits because of the soluble fiber in barley. Add a little warm broth or water when reheating if needed.
Why This Soup Supports Health
Whole Grain Fiber Supports Gut and Heart Health
Hulled barley is a minimally processed whole grain that contains beta-glucan fiber. Beta-glucans have been shown to support healthy cholesterol levels, improve blood sugar control, and help nourish beneficial gut bacteria. Whole grains like barley are consistently associated with improved cardiovascular and metabolic health outcomes.
Mushrooms Help Regulate Immune Function
Mushrooms contain naturally occurring beta-glucans and antioxidant compounds that help regulate immune response rather than overstimulate it. Regular mushroom consumption has been linked to improved immune resilience and reduced inflammation.
Beans Nourish the Gut Microbiome
White beans provide plant protein, fiber, and resistant starch. Resistant starch functions as a prebiotic, feeding beneficial gut bacteria and supporting digestive health.
Aromatic Vegetables Provide Prebiotic Support
Garlic, onions, celery, and carrots contain prebiotic fibers and phytonutrients that help support microbial diversity in the gut.
No animals were harmed during the creation of this recipe!
