Hearty Mushroom, Barley And Lentil Soup
A deeply comforting, high-fiber soup loaded with earthy mushrooms, chewy barley, and protein-packed green lentils. Perfect for meal prep and designed to gently support gut health.
Prep
15 min
Cook
40 min
Total
55 min
Makes
4 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
40 min
Total
55 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large pot
Time saver
This soup tastes even better the next day as the grains absorb the savory broth. It will keep in the fridge for up to 5 days and freezes perfectly for up to 3 months.
Do these three things first
- 1Prep oz cremini mushrooms (sliced), large carrots (diced), celery stalks (diced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Heat the olive oil in a large…
- 01
Heat the olive oil in a large…
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced carrots and celery, cooking for about 5 minutes until they begin to soften.
Look for: they begin to soften
Tap card to mark done - 02
Stir in the sliced mushrooms
Stir in the sliced mushrooms, along with the salt, black pepper, dried thyme, and garlic powder. Cook for 5 to 7 minutes until the mushrooms release their moisture and brown slightly.
Look for: the mushrooms release their moisture and brown slightly
Tap card to mark done - 03
Add the rinsed pearl barley and French…
Add the rinsed pearl barley and French green lentils to the pot, stirring well to coat them in the seasoned oil and vegetables for 1 minute.
Allow: 1 minute
Tap card to mark done - 04
Pour in the vegetable broth and bring…
Pour in the vegetable broth and bring the soup to a rolling boil.
Tap card to mark done - 05
Reduce the heat to low
Reduce the heat to low, cover the pot with a lid, and let it simmer gently for 35 to 40 minutes, or until the lentils and barley are plump and tender.
Look for: the lentils and barley are plump and tender
Tap card to mark done - 06
Stir in the kale for the last…
Stir in the kale for the last 5 minutes of cooking (or stir in spinach just until wilted). Taste and add a bit more salt or black pepper if needed before serving warm.
Look for: wilted)
Tap card to mark done
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