Vegetable Barley Stew with Lentils
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 flavor and lots of good-for-me nutrients. I like enjoying it with some good bread that helps to pick up all the yummy sauce.
Ingredients
| 1 | cup |
pearl barley
|
|
| 6 | cups |
water
|
|
| 1 | cup |
onions
chopped |
|
| 1 ½ | cups |
carrots
scraped, chopped |
|
| 1 | cup |
lentils
dried |
|
| 1 |
bay leaves
|
* | |
| ½ | teaspoon |
ginger
grated |
* |
| 1 | tablespoon |
basil
dried |
|
| 1 | tablespoon |
thyme
dried |
* |
| 1 | tablespoon |
oregano
dried |
|
| 3 | cups |
v8 juice
low-sodium |
* |
| 1 | cup |
zucchini
chopped |
|
| 1 | cup |
sweet red bell peppers
chopped |
|
| 1 | tablespoon |
jalapeño pepper
chopped |
|
| 1 | cup |
celery
chopped |
|
| 1 | cup |
tomatoes
chopped |
|
| 2 | cups |
mushrooms
chopped |
* |
| 6 |
garlic cloves
|
* | |
| 2 | tablespoons |
soy sauce, tamari
reduced sodium |
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.
Nutrition Facts
Serving Size 461g (16.3 oz)
