Vegan "Meaty Mushroom" and Barley Soup For Curbing Hunger

Do you struggle to incorporate enough vegetables into your diet daily? Many of us find it difficult to cram enough into our routine to meet the recommended daily 2-3 cups of vegetables. Soup could be the solution. Regardless of the time of year, soup is a quick and easy way to ensure that you are hitting your vegetable quota. In addition to having several health benefits, soup is generally affordable to make, easy to store, and both comforting and delicious. 

We have put together a hearty soup recipe for you that is vegan, Blue Zones diet friendly, and helps to curb your appetite. But first, why should you consider eating soup year-round?

Girl Making and Trying Soup

Soup Helps to Keep You Hydrated and Full

With a liquid base, soup is a great way to re-hydrate on days when you haven't had quite as much water as you should. Soup is loaded with water and electrolytes, so whether you are sweating from the heat or drinking less due to cold temperatures, it can help replenish lost electrolytes. Hydrating has never been more delicious! Additionally, due to its high water content, soup also helps to keep you feeling fuller longer. 

Inexpensive and Easy to Store

One of the best things about preparing soup is that it takes minimal effort to make a lot of it. Generally, soup is inexpensive and goes a long way! Storing soup is as easy as freezing it. The next time that you need a home-cooked meal on the go, you will have one ready to go in minutes. For families with busy schedules, soup storage can be a lifesaver. 

Fruits, Vegetables, and grains

Soup is Good for You

If you are worried about catching a cold or supporting your immune system, soup is a great way to care for yourself year-round. Soup packed with vegetables can contain high amounts of vitamins and minerals. It can help you fight off disease, boost your immune system, and even soothe a sore throat. If you are looking for an extra health boost, consider using Happy Mammoth's grass-fed bovine Bone Broth in your soups. (Available only in Australia.)

Taking back control of your health and wellness naturally is no easy feat. If you are interested in learning more about natural ways to harness your health, consider taking Happy Mammoth's FREE Comprehensive Health Assessment today!

Mushroom Barley Soup

Hearty "Meaty" Mushroom and Barley Soup

This hearty, healthy soup is worthy of a regular spot in your dinner routine. This soup recipe is naturally vegan, dairy-free, and even follows the Blue Zones diet standards. What is the "Blue Zones diet"? The Blue Zones diet is a spin-off of the Mediterranean diet with looser regional guidelines. When following the Blue Zones diet, most of the consumer's nutrition comes from legumes, vegetables, fruits, and grains. Blue Zones dieters avoid all processed meats and limit their meat consumption, focusing heavily on a plant-based diet. 

This soup has powerful ingredients that give it incredible flavor and aid in satiation or the feeling of being full. Don't worry; it is low-calorie too, so you can indulge and enjoy as much as you want! Here is a breakdown of what you will need for this tasty soup recipe:


  • 1 can of (organic if possible) tomato paste
  • 1 cup of uncooked pearled barley
  • 1 cup of chopped kale
  • two large carrots chopped
  • 1.5 quarts of vegetable stock (or bone broth - not vegan)
  • 3 tablespoons of extra virgin olive oil
  • a splash of red wine vinegar
  • 1 Leek chopped into half-moons
  • 3 cloves of finely chopped garlic
  • 1lb of crimini and white button mushroom mix (1/3 chopped, 2/3 sliced)
  • 1 teaspoon of fresh, chopped mint
  • 1 teaspoon of paprika 
  • 1 and a half teaspoons of low sodium soy sauce
  • 2 whole bay leaves
  • 1/4 c of cabernet wine 
  • 1 and a half cups of chopped celery
  • 4 stems of thyme - remove the leaves
  • parsley, pepper, and Himalayan salt to taste

Barley and mushroom soup

Making this recipe takes about an hour in total and yields 4 to 6 servings. Here is everything that you need to know to enjoy this tasty, vegan, meaty mushroom soup!


  • Over medium heat, add only 2 tablespoons of olive oil to a large soup pan. Add the carrots, celery, and leeks to the pot, stirring regularly for 5-7 minutes. Next, add approximately one-third of the chopped mushrooms to the pot and cover for another 7 minutes until they are nice and brown. 
  • Add the wine and dash of red wine vinegar to the pot and cook for another 7-10 minutes with the lid removed to cook off the alcohol. 
  • Add the remaining tablespoon of olive oil, tomato paste, paprika, garlic, mint, kale, and a splash of broth and mix well—season with salt and pepper to taste.
  • Add the soy sauce, remaining broth, thyme, uncooked barley, and remaining sliced mushrooms to the pot and mix well. Bring the contents of the pot to a boil. Once boiling, reduce to a simmer and partially cover the pot.
  • Over time, if the soup is not thick enough, remove the lid. Add salt and pepper to taste and add parsley before serving.

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