Squash and Kale Barley Soup

Course: Main Course
Cuisine: North American
Prep Time: 30 minutes
Cook Time: 45 minutes
Total Time: 1 hour 15 minutes
Servings: 6 servings
Calories: 302kcal
Author: Lord Byron's Kitchen
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 | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 1353mg | Potassium: 458mg | Fiber: 11g | Sugar: 3g | Vitamin A: 103.8% | Vitamin C: 71.8% | Calcium: 10% | Iron: 14.4%