Chicken, Leek and Barley Soup
You’ll be looking forward to lunchtime when this warming, low-calorie soup is on the menu! Made with tender chicken, flavoursome leeks and filling pearl barley, it’s hearty enough to see you through to dinner.
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NutritionPer Serving
- Calories126
- Carbs15g
- Protein11g
- Fat1.8g
- Saturates0.3g
- Sugars5.5g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
When you don’t know what you fancy for lunch, our Chicken, Leek and Barley Soup is always a good idea. Despite being super low in calories, this recipe isn’t a soup that’ll leave you feeling hungry again after half an hour – the pearl barley helps to thicken the broth and make it really filling too.
High in fibre, pearl barley is a handy ingredient to have in the cupboard. It’s a simple, nutritious grain that you can add into various soups and stews to add in extra goodness.
In this easy recipe, it simmers in the pan alongside the chicken and veggies, bulking out the soup so that you’re left with a bowlful of comfort food that’ll keep you going until dinnertime. Don’t forget to serve with a nice crusty wholemeal roll on the side!
What diets is this Chicken, Leek and Barley Soup suitable for?
This Chicken, Leek and Barley Soup recipe is suitable for anyone following a dairy-free diet.
If you’re cooking for people with allergies, be extra careful when checking ingredients and preparing food!
Do you need any special ingredients to make Chicken, Leek and Barley Soup?
All of the ingredients to make this recipe should be easy to pick up from your usual supermarket. If you’ve never bought pearl barley before, you’ll find it on the aisle with other grains, near the rice and dried pasta.
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‘A warming bowl of loveliness in these chilly times. Yummmmmmmmm.’
How many calories are in this Chicken, Leek and Barley Soup?
This Chicken, Leek and Barley Soup is included in our Everyday Light category because it contains just 126 calories per portion. For more delicious dishes all under 400 calories, take a look at other Everyday Light recipes!
This Chicken, Leek and Barley Soup recipe is ideal when following any of the larger diet plans such as Weight Watchers or counting calories.
The average woman needs around 2000kcal per day to maintain a healthy body weight, and men typically need slightly more at 2,500kcals, but you may want to reduce these if you are aiming to lose weight. You can find more information on the NHS website.
Step 1
Spray a large saucepan with low-calorie cooking spray and place over a medium heat. Add the onion, leek and garlic and cook for 5 minutes until starting to soften.
Step 2
Add the chicken, carrot, pearl barley, bay leaves, thyme and stock and stir well. Bring to the boil, then reduce the heat to a simmer, and cover with a lid. Cook for 30-35 minutes, or until the pearl barley is tender and the soup has thickened slightly.
Step 3
Remove the bay leaves and season to taste with salt and black pepper, if needed. Serve alone or with a crusty wholemeal roll or other accompaniment of choice.
What could I serve with this Chicken, Leek and Barley Soup?
This makes for a hearty lunch when served with a wholemeal bread roll. A 60g roll adds an extra 144 calories, taking the total meal to 270 calories. Alternatively, you could serve a smaller portion alongside any of the following dishes:
How do you know when Chicken, Leek and Barley Soup is cooked?
You’ll need to cook this Chicken, Leek and Barley Soup for around 35-40 minutes, until the chicken is cooked all the way through and the pearl barley has softened.
Here in the UK, the standard advice is to cook food until it has reached 70°C and maintained that temperature for 2 minutes. This is to keep you and your family safe!
How long can you keep Chicken, Leek and Barley Soup in the fridge?
We’d recommend that you eat this recipe within 4 hours of serving it.
If you have any leftovers, allow them to cool completely before popping them in a container with a lid and refrigerating. Leftover Chicken, Leek and Barley Soup can be kept in the fridge for up to 2 days.
Can I freeze Chicken, Leek and Barley Soup?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Portion it out into individual servings
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
- Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Chicken, Leek and Barley Soup?
From chilled: Place in a microwavable container with a loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost overnight in the fridge and reheat from chilled.
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Chicken, Leek and Barley Soup
You’ll be looking forward to lunchtime when this warming, low-calorie soup is on the menu! Made with tender chicken, flavoursome leeks and filling pearl barley, it’s hearty enough to see you through to dinner.
-
Prep Time
10 MINS
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Cook Time
40 MINS
- KCals 126
- Carbs 15G
Instructions
- Spray a large saucepan with low-calorie cooking spray and place over a medium heat. Add the onion, leek and garlic and cook for 5 minutes until starting to soften.
- Add the chicken, carrot, pearl barley, bay leaves, thyme and stock and stir well. Bring to the boil, then reduce the heat to a simmer, and cover with a lid. Cook for 30-35 minutes, or until the pearl barley is tender and the soup has thickened slightly.
- Remove the bay leaves and season to taste with salt and black pepper, if needed. Serve alone or with a crusty wholemeal roll or other accompaniment of choice.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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Recipe notes
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13 comments
See what others have to say
SamSaturday 9th December 2023
Hi. I’ve made this on the stove several times…it’s gorgeous ..now want to make it in the instant pot. I’d like to know how long on the soup mode? And do I to adjust the method? Thank you
Cheryl LloydThursday 8th February 2024
This article about how to convert recipes for cooking in an Instant Pot has some really good information that might be helpful 😊
https://pinchofnom.com/how-to-convert-recipes-to-your-instant-pot/
AlexandriaSaturday 28th October 2023
Which book is this recipe in?
Cheryl LloydThursday 8th February 2024
This recipe is exclusive to the website and isn’t included in any of the books 😊
Ita conteSunday 15th October 2023
Do I need to soak the Pearl barley first?
SharonMonday 16th October 2023
Hi Ita conte, no, you don’t need to soak the pearl barley first. Just add it to the pan with the chicken and vegetables and simmer, covered, for 30-35 minutes, or until tender.
NikkiSunday 2nd April 2023
Can this be cooked in a crock pot/slow cooker?
SharonFriday 19th May 2023
Hi Nikki, this soup should work well in a slow cooker. We have a handy article here that you may find useful when converting recipes: How to Convert Recipes to a Slow Cooker Enjoy the soup!
PaulineSunday 22nd January 2023
When I change the servings it doesn’t change the amount of water required for the stock, I’m always worried I add too much water in relation to the number of stock cubes. I’m making soup for 10 how much stock would you advise? Thank you,
HollyMonday 23rd January 2023
Hey Pauline, thanks so much for your message, I’ve amended the recipe to separate the water from the stock cubes this will now work when changing the portions. hope that helps!
KirstySunday 15th January 2023
Can you substitute the leek for something else that’s just as tasty as leeks upset my belly? Thank you
HollyMonday 16th January 2023
Hi Kirsty, you could swap the leek for a diced onion, hope that helps!
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