Go Back
Print
Recipe Image
Notes
Nutrition Label
–
+
servings
Smaller
Normal
Larger
Print Recipe
5
from 1 vote
Mushroom Barley Soup with Kale and Pumpkin
Course:
Soup
Cuisine:
American
Servings:
6
Calories:
268
kcal
Author:
Abra Pappa, MS, CNS, LDN
Ingredients
1
tablespoon
of extra virgin olive oil
1
large onion,
chopped
5
cloves
of garlic,
chopped
8
ounces
of cremini mushrooms,
sliced
4
cups
of organic chicken stock
2
cups
of water
1
cup
of pearl barley
5
cups
of chopped kale
1
small pie pumpkin
1
tablespoon
of spezie forte **Spice Blend**
a drizzle of coconut oil
Instructions
In a large soup pot, over medium heat saute onion and garlic in 1 tbsp olive oil. Until onion is translucent (about 3 minutes)
Add mushrooms and saute for 3 more minutes, stirring occasionally
Add stock, water, and barley. Bring to a boil, reduce heat to a simmer, cover and cook for 25 minutes until barley is tender.
Add kale, stir until wilted. Season with salt and pepper
Top with roasted pumpkin and pumpkin seeds
Serve and savor
Roasted Pumpkin
Using a sharp knife slice pumpkin in half. Scoop out seeds and reserve
Slice pumpkin halves into half moon slices about ½ inch thick
You can keep skin on or using a small pairing knife separate the flesh from the skin
Drizzle melted coconut oil on the pumpkin and sprinkle with spezie forte
Roast in 425 oven for 30 minutes or until tender. Stir half way through cooking
Roasted Pumpkin Seeds
Rinse seeds and allow to dry on cookie sheet
Toss with a bit of coconut oil, salt, and spezie forte
Roast in 425 oven for 10-15 minutes
Notes
NOTE: If you choose not to add the pumpkin, sauté the onions with aromatic spices like a pinch of cayenne and a pinch of nutmeg (or use spezie forte).
Nutrition
Calories:
268
kcal
|
Carbohydrates:
51
g
|
Protein:
12
g
|
Fat:
4
g
|
Sodium:
81
mg
|
Potassium:
1479
mg
|
Fiber:
6
g
|
Sugar:
8
g
|
Vitamin A:
24875
IU
|
Vitamin C:
89.5
mg
|
Calcium:
165
mg
|
Iron:
4
mg