Carrot Barley Stew with Kale Sauce

5 from 2 reviews



½ pound carrots (2 medium)
½ medium yellow onion,
1 tablespoon olive oil
¼ teaspoon sea salt

½ cup pearled barley
4-5 cups vegetable broth

1 cup packed kale leaves
2 tablespoons olive oil
1 garlic clove, minced
½ teaspoon apple cider vinegar
¼ teaspoon sea salt

Crushed red pepper, for serving

Parmesan, for serving


  • To prep, the vegetables, peel the carrots and cut them into ¼” thick half circles, then mince the onion. Heat a pot over medium heat and add the olive oil, followed by the minced onion and salt. Cook until the onion has softened, then stir in the carrots. Add the carrots followed by the barley and 4 cups of the vegetable broth. Bring to a boil, reduce to a simmer, and cook until the barley is cooked.
  • While the soup is cooking, bring a pot of water to a boil and add the kale leaves. Cook for a few minutes until the kale has brightened in color and is soft. Transfer to a blender along with the olive oil, garlic, vinegar, and salt. Puree, adding a splash of the blanching water as needed to thin the mixture enough to puree mostly smooth.
  • When the barley is done, stir in the kale mixture and bring the soup to a simmer; taste and adjust add more salt as needed. It’s also at this time you can add more broth to thin the soup down as needed.