Recipe: Mixed Mushroom Barley Soup

Eating mostly plant foods can help protect you from cancer and other diseases such as heart disease and Type 2 diabetes. Following a plant- based diet does not mean you have to exclude meat, chicken, or fish. It means your meals are focused on mostly plant foods. 

When preparing your plate, fill two-thirds with plant foods like fruits, vegetables, and whole grains. The remaining one-third should be a lean protein like chicken or fish, or a plant protein like tofu or beans.

Using an Instant Pot, enjoy this nutrient rich plant-based recipe for mixed mushroom barley soup.

Ingredients:

2 tbsp of olive oil

2 cloves of garlic, minced*

2 carrots, peeled and diced*

1 yellow onion, diced*

2 celery stalks, diced*

Kosher salt

1/2 tsp ground pepper, fresh

1 tsp dried thyme

2 tbsp tomato paste

1 pound of mixed mushrooms, well cleaned (shitake, cremini, button)*

1/2 cup pearl barley, uncooked

1 bay leaf

5 cups mushroom broth or vegetable broth

1 tbsp of lemon juice (optional)

*Shortcuts: jarred garlic, mirepoix, sliced/cleaned mushrooms
To make the soup gluten free, substitute the barley with brown rice. 

Preparation:

1. Using an Instant Pot, select the Saute setting and heat the olive oil and garlic for about 2 minutes or until the garlic is bubbling. Add the onion, carrot, celery and 1 ½ tsp salt. Saute for 5 minutes more, until the onion has softened. Add the thyme, pepper, and tomato paste, then saute for about 1 minute more. Stir in the cleaned mushrooms, barley, bay leaf, and broth, using a wooden spoon to loosen any browned bits from the bottom of the pot.
2. Secure the lid of the Instant Pot and set the Pressure Release knob to Sealing. Press the cancel button to reset the cooking program, then select the Pressure Cook setting, and set the cooking time for 30 minutes at high pressure. The pot will take 15 minutes to come up to the pressure before the cooking program begins.
3. When the cooking program ends, let the pressure release for 20 minutes (L20), then carefully move the Pressure Release knob to venting to release remaining steam. Open the pot carefully, remove the bay leaf and stir in the lemon juice. Make sure the Pot can vent, unobstructed. 
4. Cool, taste and adjust the seasoning with salt/pepper, if needed. Serve warm.

Next Steps & Resources:

• Recipe shared by the oncology dieticians at John Theurer Cancer Center