Turkey & Barley Vegetable Soup
Pearl barley simmered with turkey breast, carrot, celery, and leek — 35 g of protein and ~2.5 g of beta-glucan in a soup that eats like a light lunch.
Pearl barley simmered with turkey breast, carrot, celery, and leek turns 35 g of protein and ~2.5 g of beta-glucan into a soup that eats like a light lunch. Barley is the highest-beta-glucan grain in common use.
Watch the 27-second version
Thirty-five grams of protein in a soup that still eats like a light lunch.
Transcript & sources → All videosMr. Age is AgeGen's editorial character. Facts come from the protocol above.
Ingredients (1 serving)
- Turkey breast, diced — 120 g
- Pearl barley, cooked — 120 g
- Carrot — 80 g
- Celery — 40 g
- Leek — 30 g
- Olive oil — 1 tsp
- Thyme + bay leaf — to taste
Macros per serving
- Calories: 405 kcal
- Protein: 35 g
- Fat: 8 g
- Carbs: 46 g
- Fiber: 9 g
Key micronutrients
- Beta-glucan: ~2.5 g
- Vitamin A (RAE): ~700 mcg
- Niacin: ~11 mg
- Potassium: ~900 mg
Why it earns a spot in the rotation
- Beta-glucan from barley. Pearl barley is the highest-beta-glucan grain in common use, contributing ~2.5 g of the soluble fibre per serving.
- Lean protein at 35 g. Turkey breast keeps fat to 8 g while carrying most of the protein load.
- Vitamin A from carrot. ~700 mcg RAE, well above what most single-vegetable side dishes deliver.
- Soup format extends satiety. The volume from broth and vegetables makes 405 kcal feel like a full lunch, not a snack.
Related protocols
- Red Lentil Soup with Whole-Grain Bread
- Green Lentil & Turmeric Soup
- Turkey-Stuffed Bell Peppers with Tomato Sauce
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
