Vegetable Barley Stew with Lentils

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Super tasty and loaded with goodness. This is one of my favorite stew that I'd like to make on a chilly day. It warms me up instantly with tons of great flavors and lots of good-for-me nutrients. I sometimes enjoy the stew with some crusty bread that picks up all the yummy sauce.

 
  
. Prep
10 min.
Cook
1 hrs
Ready In
1 hrs
6 servings
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 
Metric measurements

Ingredients

1cup pearl barley
6cups water
1cup onion chopped
1 1/2cups carrot scraped, chopped
1cup lentils dried
1each bay leaf *
1/2teaspoon ginger grated*
1tablespoon basilVideo dried
1tablespoon thyme dried*
1tablespoon oregano dried
3cups v8 juice low-sodium*
1cup zucchini chopped
1cup sweet red bell pepper chopped
1tablespoon jalapeño pepper chopped
1cup celery chopped
1cup tomato chopped
2cups mushrooms chopped*
6each garlic clovesVideo
2tablespoons soy sauce reduced sodium
* not incl. in nutrient facts

Directions

Combine the barley and 4 cups of water in a medium saucepan.

Bring to a boil over medium heat and cook for 5 minutes.

Reduce the heat to low and simmer for 30 minutes, then remove the pan from the heat.

Put a heavy stockpot over medium heat for about 1 minute.

Spray it twice with the vegetable oil.

Add the onion and carrots. Saute, stirring constantly, for 3 minutes.

Stir in the lentils, bay leaf, ginger, dried herbs, and remaining 2 cups water.

Bring the mixture to a boil, cover, and reduce the heat to low.

Simmer for about 20 minutes, until the lentils are tender.

Add the V8 juice, zucchini, peppers, celery, and tomato to the pot.

Cook over low heat until the vegetables are tender, about 10 minutes.

Pour in the barley and its cooking liquid.

Stir in the mushrooms, garlic, and soy sauce.

Cook for 10 minutes more to thicken the stew.

Garnish with the chopped parsley.

First published: last updated: 2014-04-11

 
 
 
 
4 stars - based on 1 ratings, best: 5, worst: 0, reviews: 1

Reviews


Reviewed: almost 2 years ago

Super tasty and loaded with goodness. This is one of my favorite stew that I'd like to make on a chilly day. It warms me up instantly with tons of great flavors and lots of good-for-me nutrients.

I sometimes enjoy the stew with some crusty bread that picks up all the yummy sauce.

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Nutrition Facts

Serving Size 470g (16.6 oz)
Amount per Serving
Calories 2894% of calories from fat
 % Daily Value *
Total Fat 1g 2%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 358mg 15%
Total Carbohydrate 19g 19%
Dietary Fiber 18g 73%
Sugars g
Protein 28g
Vitamin A 133% Vitamin C 81%
Calcium 9% Iron 23%
* based on a 2,000 calorie diet How is this calculated?