This Easy Vegan Bean & Barley Soup is the perfect weeknight dinner—and the leftovers make a delicious, protein-rich lunch! Made with simple pantry staples like white beans, barley, and fresh vegetables, it’s satisfying, delicious, and perfect for meal prep. Plus, you can use soaked dried beans or canned beans—both methods are detailed below!
White beans and barley are high in plant-based protein, fiber, and essential nutrients like iron, magnesium, and folate. Barley, in particular, supports heart health by lowering cholesterol, aiding digestion with its high viscous fiber content, helping regulate blood sugar levels, and promoting long-term health. Plus, this soup is naturally low in fat and free of animal products, making it a heart-healthy, longevity-friendly choice.
This recipe was inspired by this Easy Bean & Vegetable Soup on my site and my easiest Barley Risotto.
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🫘 Why This Soup is Especially Healthy
Barley: The Nurses’ Health Study (NHS) found that people who consume more whole grains tend to live longer, regardless of other dietary or lifestyle factors. This makes sense, as whole grains are linked to a lower risk of type 2 diabetes, coronary heart disease, weight gain, and colon cancer.
Beans: Beans are nutritional powerhouses linked to better health and longevity. They’re rich in fiber, plant-based protein, vitamins, and minerals, and naturally low in fat. Regular bean consumption is associated with a lower risk of heart disease, type 2 diabetes, and certain cancers. Their high fiber content supports gut health, helps control blood sugar, and promotes a feeling of fullness, which can aid in maintaining a healthy weight. Blue Zones research consistently finds beans as a common dietary staple in the world’s longest-living populations.
👩🏼🌾 Ingredients & Health Benefits
- Barley: Barley comes in two forms: hulled and pearled. Hulled barley, a true whole grain, takes 50–60 minutes to cook. Pearled barley, with the bran removed, while not technically whole, still offers beta-glucans and cooks in 25–30 minutes.
- White beans: Both dried and canned beans will work for this recipe.
- Onion and garlic: Studies have shown that adding garlic or onion to meals can significantly increase the absorption of non-heme iron (the type found in plants) and zinc, making them valuable additions to plant-based dishes for better nutrient uptake.
- Red bell pepper: A study published in the Journal of Agricultural and Food Chemistry found that roasting red peppers increases their antioxidant activity despite the loss of some heat-sensitive nutrients.
- Carrot: Cooked carrots can be healthier than raw in certain ways. Cooking breaks down the tough cell walls, making nutrients like beta-carotene more bioavailable. Beta-carotene is a powerful antioxidant that converts to vitamin A, supporting vision, immune function, and skin health. However, cooking can reduce some heat-sensitive nutrients, like vitamin C. Adding a squeeze of lemon juice for serving can help combat this loss.
- Lemon: Adding a squeeze of lemon juice to the entire dish helps restore some of the vitamin C lost during cooking and improves the absorption of non-heme iron from plant-based ingredients. The acidity also brightens flavors, making it a simple way to enhance taste and nutrition.
- Bay leaves
See the printable recipe card below for quantities.
🥑 Substitutions
- Avocado - add a lemony herby avocado topping for serving (see below)
- Barley - both hulled and pearl barley work in this recipe
- Gluten-Free Option: Omit the barley or substitute with wild rice, which has a similar cooking time.
- Flavorings - use miso, tahini, tamari, sriracha, and nutritional yeast to enhance the flavor of the soup (quantities included in the recipe card)
- White beans - substitute with dried or canned black beans, chickpeas, or bean of choice
For more healthy soups, visit my Vegan Soup Recipes page.
📖 How to Make Vegan Bean & Barley Soup
This is an overview. The full recipe is at the bottom of the post.
- Rinse the barley in a fine mesh sieve.
- Core the bell pepper. Slice the Top: Cut around the stem but do not remove the top. Flip It Over: Turn the pepper upside down and slice around the bottom. Push Through: Press the bottom inward to pop out the top along with the core and seeds.
- Prepare the veggies: Mince the garlic. Peel the carrot and slice off the top. Remove the outer skin of the onion.
- Cook the garlic for about 2 minutes, or until golden.
- Sauté the beans: Add the beans and cook them in the garlic for one minute.
- Add the veggies: Place the carrots, tomato, onion, bell pepper, and bay leaves over the beans. Add the barley and pour water or broth to cover the beans by about one-half inch.
- Cook covered: Bring the liquid to a simmer over high heat. Reduce the heat to low and cover. Cook for about 45 minutes or until the beans are softened, adding more liquid as needed to keep the beans covered. (If using canned beans, cook the vegetables and beans for 30 minutes.)
- Remove the veggies: Transfer the carrots, tomato, onion, and bell pepper to a bowl along with about one-half cup of beans and ¼ cup liquid.
- Blend: Blend until smooth. Add more beans for a thicker soup, and more liquid as needed. Transfer the blended mixture to the saucepan with the barley and remaining beans. Continue cooking until the barley is softened. Return the blended mixture to the saucepan and continue cooking until the barley is softened.
- Season and Serve: Add lemon juice to taste, and the optional flavorings (see recipe card). Season with salt or a salt substitute to taste.
Optional: Add chopped avocado with lemons and herbs:
Place the peeled and pitted avocado and fresh herbs on a cutting board. Add lemon juice and zest. Chop the herbs and avocado and combine.
✔️ Expert Tips
- Barley Cooking Tip: If using pearl barley and soaked dried beans, add it after the beans and veggies have been cooking for 15 minutes. If using pearl barley and canned beans, add the barley at the same time as the vegetables. For hulled barley, add it at the start with the veggies.
- Bean-to-Liquid Ratio: Add just enough liquid to cover the beans. Adding too much will result in a thin soup.
- Creamier Texture: Blend more beans with the vegetables for a thicker, creamier consistency.
- Gluten-Free Option: Omit the barley or substitute with wild rice, which has a similar cooking time.
- Storage: Refrigerate leftover Vegan Bean & Barley Soup in an airtight container for up to 5 days.
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🙋🏽♀️ Recipe FAQs
Yes! Omit the barley or substitute it with wild rice, which has a similar cooking time.
Absolutely. Let the soup cool completely, then freeze in airtight containers for up to 3 months.
Use navy beans, great northern beans, cannellini beans, black beans, or even chickpeas for a slightly different flavor and texture. Do not use kidney beans because of their longer cooking time.
🍽️ Related Recipes
🥙 Pairing
👩🏽🍳 Made this recipe?
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📖 Recipe
Vegan Bean & Barley Soup
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Ingredients
- Drizzle of vegetable broth or olive oil
- 6 cloves garlic minced
- 2 cups dried white beans or 4 (15-ounce) cans (cannellini, Great Northern, navy, or baby lima)
- 2 medium carrots peeled, end trimmed
- 1 large tomato
- 1 medium onion skin peeled (white or yellow)
- 4 bay leaves
- 1 large red bell pepper cored (seeds removed)
- ½ cup hulled barley or pearled barley (see notes)
- 1 large lemon juice to taste
Optional flavorings:
- 1 tablespoon mellow miso dissolved in 1 tablespoon water
- 1 tablespoon tahini
- 1 tablespoon sriracha
- 1 tablespoon nutritional yeast
- Salt or salt substitute, to taste
Instructions
- For canned beans: Drain and rinse them using a fine mesh strainer. For dried beans: 1. Overnight Soak - Rinse the Beans: Place the dried beans in a large bowl and rinse thoroughly to remove dirt and debris. Add Water: Cover the beans with 3–4 cups of water per cup of beans. The beans will expand as they soak, so use a large enough bowl. Soak: Let the beans soak at room temperature for 8–12 hours. For convenience, do this before going to bed. Drain and Rinse: After soaking, drain the beans and rinse them with fresh water.2. Quick Soak - Rinse the Beans: Place the dried beans in a large pot and rinse them thoroughly to remove any dirt or debris. Add Water: Cover the beans with water, using about 3 cups of water for every cup of beans. Boil: Bring the water to a boil over high heat. Let the beans boil for 2–3 minutes. Soak: Turn off the heat, cover the pot with a lid, and let the beans soak for 1 hour. Drain and Rinse: After an hour, drain the beans and rinse them under cold water.
- Cook the garlic: Heat the broth or oil in a large saucepan over medium heat. Cook the garlic for about 2 minutes, or until golden.
- Add the beans and cook them in the garlic for one minute, stirring continuously.
- Add the veggies: Place the carrots, tomato, onion, bell pepper, and bay leaves over the beans. Add the hulled barley (see note) and pour water or broth to cover the beans by about one-half inch.
- Cook the beans: Bring the liquid to a simmer over high heat. Reduce the heat to low and cover. Cook covered for about 45 minutes or until the beans are softened, adding more liquid as needed to keep the beans covered. (If using canned beans, cook the vegetables and beans for 30 minutes.)
- Blend: Remove the bay leaves. Transfer the carrots, tomato, onion, and bell pepper to a bowl with approximately one-half cup of beans. Blend until smooth. Add more beans for a thicker soup. (If there’s too much liquid in the saucepan, remove some at this point.)
- Cook: Return the blended mixture to the saucepan with the barley and remaining beans. Continue cooking until the barley is softened.
- Season: Add lemon juice to taste, and the miso, tahini, sriracha, and/or nutritional yeast as desired. Season with. Salt or salt substitute.
Notes
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
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