Vegetable Barley Stew With Lentils

May 08, 2023May 8, 20230 16
Vegetable Barley Stew With Lentils is a hearty and nutritious meal that is perfect for cold winter days.
in Vegetarian

Prep

10 min

Cook

1 hr

Ready In

1 hr 10 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup pearl barley
6 cups vegetable stock ( low salt )
light vegetable oil cooking spray
1 cup onion , chopped
1 1/2 cups chopped carrots
1 cup dried lentils
1 bay leaf
1/2 teaspoon fresh ginger , grated
1 tablespoon dried basil
1 tablespoon dried thyme
1 tablespoon dried oregano
3 cups low-sodium V8 vegetable juice
1 cup zucchini , chopped
1 cup red bell pepper , chopped
1 tablespoon jalapeno pepper , chopped
1 cup celery , chopped
1 can fire roasted chopped tomatoes ( undrained )
2 cups mushrooms , chopped
6 garlic cloves , peeled and minced
2 tablespoons reduced sodium soy sauce
1/2 cup fresh parsley , chopped
Tabasco sauce or hot sauce

Nutrision Information

Servings Per Recipe
8
Calories
210
Sugar
12g
Fat
2g
Vegetable Barley Stew With Lentils is a healthy and delicious meal that is perfect for those who want to eat more plant-based foods. This stew is a great way to incorporate whole grains, legumes, and vegetables into your diet. It is also very easy to make and can be customized to your taste by adjusting the amount of spices and vegetables. Whether you are a vegetarian or just looking for a hearty and nutritious meal, this stew is sure to satisfy.

Instructions

1.Rinse and drain the pearl barley.
2.In a large soup pot, bring the vegetable stock to a boil.
3.Add the barley, reduce the heat to low, and simmer for 30 minutes.
4.In a nonstick skillet, spray cooking spray and saute the onion, carrots, lentils, bay leaf, ginger, basil, thyme, and oregano until tender.
5.Add the vegetable juice, zucchini, red bell pepper, jalapeno pepper, celery, tomatoes, mushrooms, and garlic to the soup pot.
6.Stir in the soy sauce.
7.Simmer the stew for an additional 30 minutes.
8.Remove the bay leaf and discard.
9.Add the fresh parsley and Tabasco sauce or hot sauce, stir well, and serve hot.

PROS

This stew is packed with vegetables, legumes, and whole grains, making it a great source of fiber, vitamins, and minerals.

It is also low in fat and calories, making it a perfect meal for those who are watching their weight.

CONS

Barley and lentils may cause gastrointestinal discomfort in some people.

This dish may also be too spicy for some people, so adjust the amount of jalapeno pepper and hot sauce according to your taste.

HEALTH & BENEFITS

This stew is a nutritional powerhouse.
Barley is a good source of soluble fiber, which helps to regulate blood sugar and cholesterol levels.
Lentils are high in protein, iron, and antioxidants, which have been shown to reduce the risk of heart disease and certain types of cancer.
The vegetables in this stew are rich in vitamins A, C, and K, as well as folate, potassium, and magnesium, which are essential for overall health and wellbeing.

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