Ma’s Mushroom Barley Soup

 Ma’s Mushroom Barley Soup

This soup is for mushroom maniacs, although if you’re on the fence about them, I

guarantee this soup will sway you! There’s simply no taste in the culinary world that

mimics mushrooms, and that flavor is backed up by a host of health-supportive

properties. Between the shiitakes, the barley, and the rich broth, this is a warming

meal in a bowl. Since the barley must soak overnight, you’ll need to plan ahead.

SERVES 6

 ½ cup pearl barley

Juice of 1 lemon

2 tablespoons extra-virgin olive oil

1 small onion, diced

½ teaspoon sea salt

1½ cups peeled and finely diced carrots

1½ cups finely diced celery

1 parsnip, peeled and diced small

¼ pound white mushrooms, thinly sliced

¼ pound shiitake mushrooms, thinly sliced

2 cloves garlic, minced

¼ teaspoon dried oregano

¼ teaspoon dried thyme

¼ teaspoon ground caraway

Pinch of freshly ground pepper

9 cups Pasture Beef Bone Broth or Magic Mineral Broth

¼ cup loosely packed chopped fresh parsley

Place the barley in a pan or bowl with the lemon juice and water to cover and soak

overnight, or for at least 8 hours.

Drain and rinse the barley.

Heat the olive oil in a soup pot over medium-high heat, then add the onion and ¼

teaspoon of the salt and sauté until golden, about 3 minutes. Add the carrots, celery,

and parsnip and sauté for 3 minutes more. Add the white mushrooms, shiitake

mushrooms, garlic, oregano, thyme, caraway, pepper, and barley and sauté for 3 to 4

minutes, until the mushrooms release their juices. Pour in 1 cup of the broth to deglaze

the pot and cook until the liquid is reduced by three-quarters.

Add the remaining 8 cups broth and bring to a boil, then lower the heat and simmer

for 20 minutes.

Stir in the the remaining ¼ teaspoon salt and the parsley, then do a FASS check.

You may want to add just a spritz of fresh lemon juice.

Variation: If you choose the vegetarian option for this soup, using Magic Mineral

Broth, you may want to include some roasted portobello mushrooms to add some heft.

Preheat the oven to 425°F. Cut 2 portobello mushrooms into ¼-inch slices and toss

with 1 tablespoon of olive oil, 1 teaspoon of balsamic vinegar, ¼ teaspoon of salt, and

a few grinds of black pepper. Arrange them in a single layer on a baking sheet and

roast for 15 minutes. Once they’re cool enough to handle, chop the portobellos into

bite-size pieces. Stir them into the soup when you add the parsley.

PREP TIME: 20 minutes (after soaking the barley overnight)

COOK TIME: 45 minutes

STORAGE: Store in an airtight container in the refrigerator for up to 4 days or

in the freezer for up to 2 months.

PER SERVING: Calories: 230; Total Fat: 5.4 g (0.8 g saturated, 3.4 g

monounsaturated); Carbohydrates: 42 g; Protein: 6 g; Fiber: 9 g; Sodium:

460 mg

REBECCA’S NOTES If you have leftover soup, you’ll find that it has much less broth, as

barley loves to expand in liquid. Keep an extra cup or two of broth on hand to add

when you reheat the leftovers.

CULINARY RX Science has discovered that many edible mushrooms have potent

anticancer properties. Take shiitakes, which have antitumor, cholesterol-lowering, and

virus-inhibiting effects. And one of those active ingredient, lentinan, is part of a larger

family of complex sugar molecules known as beta-glucans, which may also kick-start

the immune system.