Mushroom and Barley Soup

Kcal: 441 |

P: 22 |

F: 7 |

C: 87 |

Fiber: 18

Ingredients

Mushrooms (mixed varieties): 100 g (1 cup, sliced), Pearl barley (dry): 40 g (1/4 cup), Lentils (dry, brown or green): 30 g (2 tbsp), Carrots: 100 g (2 medium, diced), Celery: 75 g (2 stalks, diced), Onion: 60 g (1 small, diced), Garlic: 3 g (1 clove, minced), Water: 500 ml (2 cups), Thyme: 1 g (1 tsp, fresh, chopped), Bay leaf: 1, Soy sauce: 5 ml (1 tsp), Balsamic vinegar: 5 ml (1 tsp), Olive oil: 5 ml (1 tsp), Parsley: 10 g (2 tbsp, fresh, chopped), Nutritional yeast: 10 g (1 tbsp, optional), Black pepper: to taste, Salt: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegan (excludes all animal products)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. In a large saucepan, heat 5 ml olive oil over medium heat. Add 60 g diced onion and 3 g minced garlic, sauté for 2 minutes until fragrant. 2. Add 100 g sliced mushrooms, 100 g diced carrots, and 75 g diced celery. Cook for 3-4 minutes, stirring occasionally. 3. Stir in 40 g pearl barley and 30 g dry lentils. Add 500 ml water, 1 g chopped thyme, 1 bay leaf, 5 ml soy sauce, and 5 ml balsamic vinegar. Bring to a boil, then reduce heat and simmer, covered, for 30-35 minutes, stirring occasionally, until barley and lentils are tender and the stew is thickened. 4. Remove bay leaf. Stir in 10 g chopped parsley and 10 g nutritional yeast (if using). Season with black pepper and salt to taste. Serve hot.

Menopause Benefits

This Mushroom & Barley Soup is a masterclass in plant-based nourishment, tailored for the unique needs of menopause. The combination of lentils and barley delivers a robust, complete protein profile, supporting muscle maintenance and satiety. Lentils are also rich in iron and folate, helping to combat fatigue and support red blood cell production, while barley’s soluble fibre helps regulate cholesterol and blood sugar, both of which can shift during menopause. Mushrooms provide B vitamins, selenium, and beta-glucans, supporting immune resilience and healthy metabolism. Nutritional yeast (if used) is a vegan source of B12 and extra protein, supporting mood, nerve health, and energy. The stew’s high fibre content from lentils, barley, and vegetables supports gut health. Olive oil and parsley add anti-inflammatory and antioxidant compounds, while soy sauce introduces umami and phytoestrogens, which may gently support bone and cardiovascular health. This stew is more than a meal, it’s a scientifically inspired, protein-rich bowl designed to help you thrive, supporting muscle, bone, and metabolic health through every stage of menopause.

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