Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Yield 6 people

Ingredients

  • 1 tbsp Extra Virgin Olive Oil
  • 1 small Red Onion chopped
  • 4 cloves Garlic
  • 2 cups Butternut Squash peeled and chopped
  • 2 Parsnips peeled and chopped
  • 1/2 cup Pot or Pearl Barley
  • 5 cups Vegetable Broth low sodium
  • 3 sprigs Thyme
  • 2 fresh or dry Bay Leaves
  • 1 Green Pepper diced
  • 2 plum Tomatoes chopped
  • 3 tbsp Roasted Pepita Seeds optional

Instructions

  • In a soup pot, heat oil over medium heat and cook onion and garlic for 2 minutes. Add squash, parsnips and barley; stir to coat. Add broth, thyme and bay leaves; bring to a boil. Reduce heat to a simmer; cover and cook for about 20 minutes or until vegetables are tender but firm. Add pepper and tomatoes and simmer uncovered for about 15 minutes or until barley is tender. Remove thyme and bay leaves.
  • Ladle into soup bowls and sprinkle with pepita seeds if using.
  • Sprinkle the soup with fresh grated Parmesan cheese and a splash of hot pepper sauce for another level of flavour to each bowl.
Nutrition Facts
Vegetable and Barley Soup
Per
 
346 g
Calories
150
% Daily Value*
Fat
 
2.5
g
4
%
Carbohydrates
 
29
g
10
%
Fibre
 
6
g
25
%
Sugars
 
7
g
8
%
Protein
 
4
g
8
%
Sodium
 
190
mg
8
%
Vitamin A
 
5000
IU
100
%
Vitamin C
 
37.1
mg
45
%
Calcium
 
60
mg
6
%
Iron
 
1.8
mg
10
%
*5% or less is a little, 15% or more is a lot

Tips & Notes

Tip: Substitute your favourite squash or pumpkin for the butternut squash.
Recipe developed by Emily Richards

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