[RECIPE] Hearty Mushroom & Barley Soup

Cozy up with this hearty Mushroom & Barley Soup recipe, which delivers a deeply flavourful journey where earthy mushrooms and tender barley unite in a rich, savoury broth.

Perfect for a chilly evening or a comforting lunch, it’s a bowlful of warmth that nourishes both body and soul.

Ingredients

• 500g mixed cultivated mushrooms, including big browns, portabellos, portabellinis, amnd buttons, baby buttons, sliced
• 1 tbsp fresh thyme leaves
• 2 celery stalks, finely sliced
• 2 garlic cloves, minced
• 1 large onion, finely diced
• 2 medium carrots, peeled and chopped
• 1 tbsp flour
• 8 cups vegetable stock
• 400g tin diced tomatoes
• 2 tbsp Worcestershire sauce
• 1 cup pearl barley
• 4 tbsp fresh parsley, chopped, plus more for garnish
• 1 tbsp red wine vinegar
• Olive oil, for cooking
• Salt and pepper, to taste

Cultivated mushrooms are an excellent source of B vitamins, which are crucial for energy production, nervous system function, and overall metabolic health. Mushrooms are also a natural dietary source of vitamin D, especially when exposed to UV light, which is vital for bone health and immune function, particularly in winter. These fungi are rich in antioxidants, which help combat oxidative stress and inflammation. Their high fibre content aids in digestion and supports gut health by acting as a prebiotic.

Method

1. Heat a drizzle of olive oil in a large Dutch oven or soup pot.
2. Add the mushrooms and thyme and cook until golden brown.
3. Transfer the mushrooms to a rack lined baking tray.
4. Add a fresh drizzle of olive oil and the celery, garlic, onion and carrot.
5. Cook until softened and very lightly caramelised.
6. Sprinkle the flour all over the vegetables and cook for 2 minutes.
7. Pour in the stock, tinned tomatoes and Worcestershire sauce.
8. Make sure to scrape any stuck bits of flour off the bottom of the pot.
9. Add the barley and ¾ of the sautéed mushrooms.
10. Bring to a simmer and cook until the barley is tender- about 40 minutes.
11. Stir in the parsley and vinegar.
12. Season well with salt and pepper.
13. Divide between bowls and garnish with the remaining sautéed mushrooms and an extra sprinkle of chopped parsley.
14. Serve with chunky toasted slices of ciabatta.

Recipe and images supplied by The South African Mushroom Farmers’ Association (SAMFA)

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

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