Squash and Kale Barley Soup
Servings: 6 servings
Calories: 302kcal
Healthy and hearty soups don't need to be a bowl of tasteless broth with a few chopped vegetables thrown in for colour! Healthy and hearty soups can be like this Squash and Kale Barley Soup - thick, chunky, and almost stew-like!
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Ingredients
- 1 tablespoon olive oil
- 1 cup onion, finely diced
- 2 cloves garlic, finely minced
- 1 large acorn squash, peeled and cubed
- 6 cups vegetable broth
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 1 teaspoon ground coriander
- 1 teaspoon dried oregano
- 2 cups quick cook barley
- 4 cups frozen chopped kale, or 8 cups fresh kale finely chopped
- 1/4 cup parsley, chopped (plus more for garnish - optional)
Instructions
- In a large soup pot over medium heat, add the olive oil and onions. Cook the onions until translucent - about 5 minutes.
- Add the garlic and acorn squash. Stir and cook with the onions for 5 minutes.
- Add the broth, salt, pepper, coriander, and oregano. Stir to combine. Place a lid on the pot and cook for 25 minutes, or until squash is almost cooked all the way through.
- Add the quick cook barley and kale. Stir into the broth. Place the lid back on the pot and cook for 10 minutes.
- Remove the lid. Add the parsley and stir into the soup. Turn off the heat and let the soup sit for 5 minutes.
- Serve with fresh parsley for garnish (optional) and some good crusty bread.
Nutrition
Calories: 302kcal | Carbohydrates: 61g | Protein: 8g | Fat: 3g | Sodium: 1353mg | Potassium: 458mg | Fiber: 11g | Sugar: 3g | Vitamin A: 5190IU | Vitamin C: 59.2mg | Calcium: 100mg | Iron: 2.6mg