White Bean, Spinach, and Barley Stew

May 13, 2023May 13, 20230 7
A hearty and healthy White Bean, Spinach, and Barley Stew
in Stew

Prep

15 min

Cook

1 hr

Ready In

1 hr, 15 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup uncooked pearl barley
3 cups water
1 teaspoon olive oil
1 cup chopped yellow onion
2 cloves garlic , minced
1/2 teaspoon dried rosemary
3/4 cup small fresh mushrooms
1 cup chopped yellow bell pepper
2 tablespoons white wine
1 can white beans , drained and rinsed
1 can Italian-style diced tomatoes , drained
2 cups fresh spinach
1 pinch red pepper flakes

Nutrision Information

Servings Per Recipe
4
Calories
290
Sugar
5g
Fat
3g
White Bean, Spinach, and Barley Stew is a delicious and wholesome meal ideal for those who are looking for a comforting and filling dish that is also healthy. This stew has a robust and earthy flavor that comes from the combination of pearl barley, white beans, fresh spinach, and Italian-style diced tomatoes. The dish is easy to make and can be prepared in advance for a quick and convenient weeknight dinner. This stew is a perfect meal choice for vegetarians and those following a gluten-free diet.

Instructions

1.In a medium-sized saucepan, bring the water to a boil and add the pearl barley. Reduce heat to low and cover the pan. Simmer for 45 minutes or until the barley is tender.
2.In a separate pot, heat the olive oil over medium heat and add the chopped onion. Cook for 3-4 minutes or until the onion turns translucent.
3.Add minced garlic, dried rosemary, fresh mushrooms, yellow bell pepper, and white wine to the pot. Stir and cook for another 5 minutes.
4.Add drained and rinsed white beans to the pot, along with the drained Italian-style diced tomatoes, and stir to combine.
5.Allow the mixture to simmer for 10-15 minutes.
6.Add fresh spinach and red pepper flakes to the pot, cook for another 2-3 minutes.
7.Add the cooked pearl barley to the pot and stir to combine. Allow the stew to cook for another 5 minutes. Serve and enjoy!

PROS

This stew is a wholesome and hearty meal that is rich in fiber, protein, and vitamins.

It is also gluten-free and vegetarian-friendly.

CONS

This stew may be high in sodium due to the canned ingredients.

Some may not enjoy the texture of the cooked barley in the stew.

HEALTH & BENEFITS

This stew is an excellent source of dietary fiber, which is essential for digestive health and maintaining a healthy weight.
The spinach and white beans provide an ample amount of protein that can support muscle growth and development. The ingredients in this stew may also help reduce inflammation and lower the risk of developing chronic diseases such as heart disease, diabetes, and cancer.

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