Directions:
- Rinse the pearl barley and place in a saucepan of cold water. Bring to the boil, lower the heat and simmer gently until just cooked (around 40 minutes). Drain and set aside.
- Preheat the oven to 180°C
- Toss the pumpkin in 1 tablespoon of the olive oil, season with salt and pepper and place in a single layer in a roasting dish. Roast until cooked (around 15 minutes). Set aside.
- Heat the remaining olive oil in a large saucepan. Add the onion and sauté until soft but not coloured then add the courgettes and sauté until soft. Add the garlic and cook for another minute then add the chicken stock.Bring to the boil then simmer very gently for 20 minutes.
- When ready to serve add the barley and pumpkin. Bring back to the boil then add the herbs and tomatoes to the soup.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 166.88 Kcal (699 kJ) | ||
| Calories from fat | 66.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.35g | 11% | |
|---|---|---|---|
| Sodium | 7.92mg | 0% | |
| Potassium | 585.79mg | 12% | |
| Total Carbs | 23.43g | 8% | |
| Sugars | 5.88g | 24% | |
| Dietary Fiber | 4.88g | 20% | |
| Protein | 3.93g | 8% | |
| Vitamin C | 20.7mg | 35% | |
| Iron | 1.5mg | 9% | |
| Calcium | 38.1mg | 4% | |
| Amount Per 100 g | |||
| Calories | 79.91 Kcal (335 kJ) | ||
| Calories from fat | 31.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.52g | 11% | |
|---|---|---|---|
| Sodium | 3.79mg | 0% | |
| Potassium | 280.51mg | 12% | |
| Total Carbs | 11.22g | 8% | |
| Sugars | 2.81g | 24% | |
| Dietary Fiber | 2.34g | 20% | |
| Protein | 1.88g | 8% | |
| Vitamin C | 9.9mg | 35% | |
| Iron | 0.7mg | 9% | |
| Calcium | 18.3mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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