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Carrot, Mushroom and Barley Stew

 

Delicious and healthy stew.
42

Yield

4

servings

Prep

30

min

Cook

10

min

Ready

45

min

Trans-fat Free, High Fiber, Low Sodium
 

Ingredients

2 cups carrot juice
*
10 ounces mushrooms, shiitake
stems removed and reserved, caps sliced
2 tablespoons olive oil
4 tablespoons butter, unsalted
1 cup pearl barley
instant
1 medium onions
chopped
1 stalk celery
with leaves, finely diced
*
¼ teaspoon rosemary leaves
dried and crumbled
*
1 x salt and black pepper
*
4 medium carrots
cut into 1/2-inch pieces
4 cups kale
or mustard greens, stems removed and leaves torn
1 tablespoon ginger
peeled and grated

Directions

Bring the carrot juice, 3 cups water and the mushroom stems to a boil in a saucepan over medium heat.

Meanwhile, heat the olive oil and 2 tablespoons butter in a pot over medium-high heat.

Add the mushroom caps and barley and cook until the barley is toasted, about 5 minutes.

Stir in the onion, celery and rosemary to the pot and season with salt and pepper.

Cook, stirring occasionally, until the onion is translucent, about 2 minutes.

Stir in the carrots and cook 2 more minutes.

Increase the heat to high and add half of the carrot juice mixture, leaving the mushroom stems in the pan.

Bring to a boil and cook, stirring occasionally, until the liquid is almost absorbed, about 6 minutes.

Add the remaining carrot juice mixture, the kale and ginger and cook, stirring, until the barley and vegetables are tender, about 5 minutes.

Add the remaining 2 tablespoons butter, then ladle the stew into bowls.

Serve warm and enjoy.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 273g (9.6 oz)
Amount per Serving
Calories 42940% of calories from fat
 % Daily Value *
Total Fat 19g 30%
Saturated Fat 8g 42%
Trans Fat 0g
Cholesterol 30mg 10%
Sodium 80mg 3%
Total Carbohydrate 20g 20%
Dietary Fiber 12g 49%
Sugars g
Protein 18g
Vitamin A 418% Vitamin C 144%
Calcium 14% Iron 16%
* based on a 2,000 calorie diet How is this calculated?

 

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