Nutrition · Parenting · Pregnancy

Vegetable Barley Simmer Recipe

Vegetable soup in a white bowl with a stalk of celery in the backgroundWarm 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:

Vegetable Barley Simmer Recipe


2 ½ cups

low sodium chicken or vegetable broth (625 mL)


medium onion, chopped

½ cup

pot barley, dry (125 mL)

2 cloves

garlic, chopped

1 can (19 oz)

lentils, drained and rinsed (540 mL)


parsnip, peeled and chopped


carrot, peeled and chopped

1 cup

cabbage, shredded (250 mL)


medium potatoes, diced

1 tbsp

curry powder (15 mL)

To taste

black pepper


  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.

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