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.
Estimated Cost Per Serving:
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
