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Vegetable Barley Stew with Lentils

 
Vegetable Barley Stew with Lentils
475

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.

Yield

6

servings

Prep

10

min

Cook

1

hrs

Ready

1

hrs

 

Ingredients

237ml pearl barley
1.4l water
237ml onions
chopped
355ml carrots
scraped, chopped
237ml lentils
dried
1each bay leaves
*
2.5ml ginger
grated
*
15ml basil
dried
15ml thyme
dried
*
15ml oregano
dried
710ml v8 juice
low-sodium
*
237ml zucchini
chopped
237ml sweet red bell peppers
chopped
15ml jalapeño pepper
chopped
237ml celery
chopped
237ml tomatoes
chopped
473ml mushrooms
chopped
*
6each garlic cloves
*
30ml 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.

 

* not incl. in nutrient facts

Reviews

about 6 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 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.

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Nutrition Facts

Serving Size 461g (16.3 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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