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Vegetable Barley Stew with Lentils


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Vegetable Barley Stew with Lentils Vegetable Barley Stew with Lentils Vegetable Barley Stew with Lentils 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 flavors and lots of good-for-me nutrients. I sometimes enjoy the stew with some crusty bread that picks up all the yummy sauce.

Yield

6

servings

Prep

10

min

Cook

1

hrs

Ready

1

hrs

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

1 cup pearl barley
6 cups water
1 cup onions
chopped
cups carrots
scraped, chopped
1 cup lentils
dried
1 each 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 each garlic cloves
2 tablespoons soy sauce, tamari
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: 2015-09-03

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

Reviews

almost 3 years

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.

Comments

 

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?
 

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