Recipes

Vegetable and Barley Soup

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Yield: 6-8 servings
Prep Time: 20 minutes
Cook Time: 40 minutes
Hearty chunky vegetables are a colourful match to Canadian grown barley. This soup will hit the spot this fall and winter to warm you up from head to toe.

Ingredients:

Instructions:

  1. 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.
  2. Ladle into soup bowls and sprinkle with pepita seeds if using.
  3. 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
Amount Per Serving (346g)
Calories 150 Calories from Fat 23
% Daily Value*
Total Fat 2.5g 4%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 690mg 29%
Total Carbohydrates 29g 10%
Dietary Fiber 6g 24%
Sugars 7g
Protein 4g 8%
Vitamin A 100%
Vitamin C 45%
Calcium 6%
Iron 10%
* Percent Daily Values are based on a 2000 calorie diet.
Tips & Notes:

Tip: Substitute your favourite squash or pumpkin for the butternut squash.

Recipe developed by Emily Richards

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