Ingredients
-
3/4 cups Barley
-
1/2 cup grated Carrots
-
1 cup grated Yellow Squash
-
1/2 cup chopped Celery Stalk
-
1/2 cup chopped Scallions
-
1/2 cup minced Parsley - Fresh
-
2 cups Carrot Juice
-
1 cup distilled Water
-
For soaking
-
More distilled Water
Steps for Fast Vegan Garden Soup
|
1
Done
12 Hours
|
Soak barley overnight in distilled waterPlace the Barley in a pan that can easily accommodate the volume with distilled water. Let it overnight. |
|
2
Done
3 Minutes
|
Drain the barleyThe next day, rinse in hot water and drain well. |
|
3
Done
1 Hour
|
Combine the ingredientsCombine barley, carrots, yellow squash, celery, scallions, parsley, carrot juice, and distilled water. Place the pan over low-to-medium heat for 1 hour or more (until the carrots are tender when pierced with a fork. |
|
4
Done
3 Minutes
|
Blend the garden soupAfter the soup is done, blend the result with a blender on medium speed. Serve immediately. Enjoy! |
Additional Info for Fast Vegan Garden Soup
Garden soup is one of the best dishes for weight loss and healthy diets. It is also vegetarian and vegan-friendly, very tasty, and can be made in no time! Fresh and tasty, this is a simple dish that can be added to just about any meal plan to take things to a whole new level.
Content on this page…
About the recipe for Garden Soup
There is something special about the garden soup, more than weight loss and a healthy diet. The garden soup contains barley, a great ingredient for releasing energy step-by-step and not all at once. The whole point is to have energy all day long, slim benefits, and a tasty dish. Having all of these benefits, you are ready to start your day and make the most out of it.
Moreover, the garden soup is a vegan (also great for vegetarians) friendly dish that can be eaten for 4 days in a row. After four days of eating garden soup, I recommend switching to the vegan slow cooker soup version (also great for losing weight). Returning to our recipe, besides barley, in the composition there are also yellow squash, scallions, carrots, celery, parsley, and distilled water. I use distilled water in this recipe because it is very “soft” due to the absence of minerals, and to soak the barley overnight.
Health Benefits of Garden soup
I’ll show below the most important nutritive stats taken from the main ingredients of the garden soup.
- Barley: Being one of the most consumed grains in America, and I think this goes worldwide, barley is a rich source of fiber, molybdenum, manganese, selenium, copper, vitamin B1, chromium, phosphorus, magnesium, and niacin. By soaking it overnight, barley will have its nutrients more absorbable. It also Lowers Cholesterol levels.
- Carrots: This veggie is extremely low in fat and protein. The carrots contain beta carotene (which your body converts into vitamin A), biotin (a B vitamin that plays an important role in metabolism), phylloquinone (vitamin K1 is important for blood coagulation), potassium (important for blood pressure control), Vitamin B6 (helps with the conversion of food into energy). The carrots have also some antioxidants like Alpha-carotene, Lutein, Lycopene, Polyacetylenes, and Anthocyanins.
- Yellow Squash: as one of the most used ingredients for weight loss, yellow squash has even more benefits. It has low carbohydrates, and low calories, is almost fat-free and is cholesterol-free. Along with the benefits written, this veggie is well known for Vitamin C, Iron, Beta Carotene, Lutein, and Folate.
- Scallions: Considered a super veggie, Scallions are cholesterol-free and only have trace amounts of fat. It has, as barely, a lot of fiber which makes you feel fool all day, and blocks cancer growth, especially in the stomach; It was also used as medicine to kill bacteria, fungi, and viruses. As for nutrients, it has vitamins A, C, K, Folate, potassium, iron, and is a good source of thiamin, riboflavin, magnesium, phosphorus, calcium, and dietary fiber.
Great for weight-loss
Barley and Scallions reduce hunger and helps people lose weight due to the high fiber content, making you feel full all day. Moreover, you’ll have a full vitamin intake along with a lot of antioxidants for detox.
As per PubMed, Dietary fibers (such as barley) are believed to reduce subjective appetite, energy intake and body weight. However, different types of dietary fiber may affect these outcomes differently. The aim of this review was to systematically investigate the available literature on the relationship between dietary fiber types, appetite, acute and long-term energy intake, and body weight.
Low-calorie intake
The garden soup has few calories to intake and is great for both healthy and weight-loss diets. If you have a weekly diet with soups, this would be my first choice along with Slow Cooker Vegan Soup Recipe for Weight Loss. There are hundreds of possibilities for diets, but why not choose something tasty, low-caloric, and healthy?
