Super Simple Pumpkin Ginger Barley Pilaf Vegan

Elevate your weeknight meals with this Super Simple Pumpkin Ginger Barley Pilaf—a hearty, vegan dish that’s as comforting as it is nourishing. Packed with wholesome pearl barley simmered in aromatic vegetable broth, this recipe gets a flavor boost from fresh grated ginger, aromatic spices like cinnamon and cumin, and a velvety swirl of pumpkin puree. The sautéed onion and garlic provide a savory base, while a garnish of fresh parsley adds a bright finishing touch. Ready in under an hour with just 10 minutes of prep time, this pilaf is the perfect balance of warm, earthy flavors and nutritious ingredients. Great as a main course or a festive side dish, this vegan barley pilaf is autumn on a plate—perfect for cozy dinners or meal prepping!

Nutriscore Rating: 85/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup pearl barley
• 2.5 cups vegetable broth
• 1 cup pumpkin puree
• 1 tablespoon (grated) fresh ginger
• 1 small (diced) yellow onion
• 2 cloves (minced) garlic
• 2 tablespoons olive oil
• 0.5 teaspoon cinnamon
• 1 teaspoon ground cumin
• 0.5 teaspoon smoked paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons (chopped, for garnish) fresh parsley

Directions

Step 1

Rinse the pearl barley under cold water and drain well.

Step 2

In a medium pot, heat the olive oil over medium heat.

Step 3

Add the diced onion and sauté for 3-4 minutes until soft and translucent.

Step 4

Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.

Step 5

Add the ground cinnamon, cumin, and smoked paprika, stirring to coat the onions and garlic in the spices.

Step 6

Pour in the rinsed barley, vegetable broth, and salt. Stir to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 25-30 minutes or until the barley is tender and most of the liquid is absorbed.

Step 8

Stir in the pumpkin puree and black pepper, cooking for an additional 5 minutes until heated through and well incorporated.

Step 9

Taste and adjust seasoning if necessary.

Step 10

Remove from heat, fluff the pilaf with a fork, and let it sit covered for 5 minutes.

Step 11

Serve warm, garnished with chopped fresh parsley.

Nutrition Facts

Serving size	(330.8g)

Amount per serving	% Daily Value*
Calories	190.6

Total Fat 7.6g	0%
Saturated Fat 2.1g	0%
Polyunsaturated Fat 1.9g
Cholesterol 4.9mg	0%
Sodium 40.2mg	0%
Total Carbohydrate 30.7g	0%
Dietary Fiber 9.3g	0%
Total Sugars 11.1g
Protein 4.4g	0%

Vitamin D 0IU	0%
Calcium 124.6mg	0%
Iron 5.2mg	0%
Potassium 689.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.8%

Protein: 8.4%

Carbs: 58.8%