Vegetable Barley Simmer Recipe

Warm hearty soup for a cold snowy day – need I say more? This recipe meets Canada Food Guide’s recommendation to make healthy food choices as it includes vegetables, protein and grain.  

It is a great source of:

• Vitamin A
• Vitamin C
• Fibre
• Iron, and
• Protein

Vegetable Barley Simmer Recipe

Ingredients:

2 ½ cups	low sodium chicken or vegetable broth (625 mL)
1	medium onion, chopped
½ cup	pot barley, dry (125 mL)
2 cloves	garlic, chopped
1 can (19 oz)	lentils, drained and rinsed (540 mL)
1	parsnip, peeled and chopped
1	carrot, peeled and chopped
1 cup	cabbage, shredded (250 mL)
2	medium potatoes, diced
1 tbsp	curry powder (15 mL)
To taste	black pepper

Instructions:

1. Place the broth, onion, barley and garlic in a large pot and bring to a boil. Reduce the heat, cover and simmer for 25 minutes.
2. Stir in the lentils, parsnip, carrot, cabbage, potatoes, curry powder and pepper. Cover and simmer for an additional 20 minutes, stirring occasionally. Add extra water or broth if it gets too thick.

Makes 4 servings.

I always suggest to my clients as their due date approaches, to make large batches of the food they like and freeze them in portions. That way, food is ready for a quick heat up during those busy days with a newborn! So if you like this soup, consider doubling the recipe!

For more recipes and nutrition information, check out the nutrition section of our Pregnancy to Parenting blog!

Nutrition Information
Per serving: 360 calories, 2.5 g fat, 0.5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 340 mg sodium,  69 g carbohydrate, 13 g fibre, 8 g sugar, 19 g protein, 40% DV vitamin A, 50% DV vitamin C, 10% DV calcium, 35% DV iron.