Description
This rustic and nourishing Pumpkin Sweet Potato Soup with Barley and Kale is the perfect comfort food for a chilly evening. Combining the natural sweetness of pumpkin and sweet potato with the chewy texture of pearl barley and vibrant fresh kale, this hearty dish is both easy to prepare and packed with fiber and vitamins. It is a wholesome, family-friendly soup that delivers complex flavors of aromatic sage and thyme without the need for long hours in the kitchen.
Ingredients
2 tablespoons olive oil
1 yellow onion, diced
2 large stalks celery, diced
3 cloves garlic, minced
1 large sweet potato, peeled and diced
2 teaspoons dried sage
1 teaspoon dried thyme
1/4 teaspoon red pepper flakes
1/2 cup pearl barley, rinsed and drained
Kosher salt and fresh cracked black pepper, to taste
1 15-ounce can pumpkin purée
1 cup water
4 cups vegetable broth
2 packed cups fresh chopped kale
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the onion and celery, sautéing until soft and translucent, about 5-7 minutes.
Stir in the garlic, dried sage, dried thyme, and red pepper flakes, cooking for another minute until fragrant.
Add the diced sweet potato and pearl barley, stirring to coat with the aromatic oil and spices.
Pour in the pumpkin purée, water, and vegetable broth, then season with salt and pepper.
Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 30-35 minutes until the barley and sweet potatoes are tender.
Stir in the chopped kale and cook for 3-5 minutes until the greens are wilted and bright green.
Adjust seasoning if necessary and serve warm.
Notes
You can substitute vegetable broth for chicken broth if preferred. Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, add a splash of water as the barley will continue to absorb liquid over time.
- Prep Time: 15
- Cook Time: 45
- Category: Dinner
- Method: Stovetop simmering
- Cuisine: American
Nutrition
- Serving Size: 1.5 cups
- Calories: 210
- Sugar: 6g
- Sodium: 450mg
- Fat: 5g
- Saturated Fat: 0.5g
- Carbohydrates: 38g
- Fiber: 8g
- Protein: 6g
- Cholesterol: 0mg