⏱ 40 min total

Vegan Creamy Tomato Barley

Name: Vegan Creamy Tomato Barley
Prep time: 5 min
Cook time: 35 min
Total time: 40 min
Yield: 1 serving
Ingredients: ³⁄₁₆ cup Barley; ³⁄₁₆ tbsp Olive oil; ¹⁄₁₆ tsp, ground Oregano; ¹⁄₁₆ tsp, ground Basil; ³⁄₁₆ clove Garlic; ⅓ cup Tomatoes; ³⁄₁₆ cup Almond milk; ¹⁄₁₆ cup Water; ⅔ tbsp Nutritional yeast; ¹⁄₁₆ tbsp Miso; ¹⁄₁₆ tsp Salt

Per 1 serving · 183 g · 11 ingredients

Calories

181

9%
of a 2,000 cal day

Protein
6.4g
14% of calories
Carbs
33g
70% of calories
Fat
3.5g
17% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Vegan Creamy Tomato Barley (183 g) has 181 calories, with 6.4 g of protein, 33 g of carbohydrates and 3.5 g of fat. Most of its energy comes from carbs (70% of calories). It is high in dietary fiber (29% DV), thiamine (44% DV) and riboflavin (b2) (159% DV).

Per 100 g

99cal

low energy density

Protein per 100 cal

3.5g

Net carbs

25g

carbs minus fiber

Fiber

8.1g

3.1 g sugar

High in

20%+ of the daily value

Dietary fiber29%
Thiamine44%
Riboflavin (B2)159%
Niacin24%
Vitamin B620%
Folate (B9)20%

Good source of

10–19% of the daily value

Vitamin C11%
Phosphorus13%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 35 min

1
Rinse the barley in a strainer and place it into a medium-sized pot with a lid. Add olive oil, basil, and oregano, stirring well until the barley is coated with oil. Heat on medium until the barley begins to sizzle.
2
Once the barley sizzles, add minced garlic and reduce heat to low-medium. Cook for 1 minute, then add tomatoes, almond milk, water, nutritional yeast, miso (mixed with a teaspoon of water), and salt. Stir well, bring to a gentle boil, then cover and reduce heat to low.
3
Cook, covered with a slight opening for air, for 30-35 minutes, stirring every 5 minutes to prevent the barley from burning. The mixture should be creamy but not soupy, with chewy barley. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (183 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	17 μg	2%
Vitamin C	10 mg	11%
Vitamin D	0 μg	0%
Vitamin E	1 mg	6%
Vitamin K	8 μg	6%
Thiamine	1 mg	44%
Riboflavin (B2)	2 mg	159%
Niacin	4 mg	24%
Vitamin B6	0.3 mg	20%
Folate (B9)	78 μg	20%
Vitamin B12	0 μg	1%
Pantothenic acid	0.2 mg	4%
Choline	19 mg	3%

Minerals

Nutrient	Amount	% Daily Value
Calcium	79 mg	8%
Iron	2 mg	21%
Potassium	286 mg	6%
Magnesium	36 mg	9%
Phosphorus	91 mg	13%
Zinc	1 mg	8%
Copper	0.2 mg	20%
Manganese	1 mg	23%
Selenium	13 μg	24%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.2 μg	—
Arginine	0.2 g	—
Aspartic acid	0.3 g	—
Beta carotene	203 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	2,030 μg	—
Lysine	0.1 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	0.4 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 181 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

34min
Walking (3.5 mph)
22min
Cycling (moderate)
15min
Running (6 mph)
25min
Swimming laps

Common questions

How many calories are in Vegan Creamy Tomato Barley?

One serving of Vegan Creamy Tomato Barley (1 serving) has 181 calories, which works out to 99 calories per 100 g. That is about 9% of a 2,000-calorie day.

Is Vegan Creamy Tomato Barley high in protein?

Not especially. It has 6.4 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Creamy Tomato Barley keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 70% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Creamy Tomato Barley?

374 mg per serving.

How much sugar is in Vegan Creamy Tomato Barley?

3.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (183 g)

Calories181

% Daily Value*

Total fat 3.5g	4%
Saturated fat 0.4g	2%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 374mg	16%
Total carbohydrate 33g	12%
Dietary fiber 8.1g	29%
Total sugars 3.1g
Protein 6.4g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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