Vegetable Barley Stew
By Lynn Grieger, RD, CDE, CPT for Summit Medical Group
Reviewed by Susan C. Canonico, RD
Enjoy 2 cups of this hearty vegetarian stew as a meal or 1 cup as a first course to warm you on brisk fall days!
- 1 cup of barley
- 2 tablespoons of olive oil
- 2 cups of diced carrots
- 2 cups of diced celery
- 4 diced large onions
- 2 diced sweet potatoes
- 3 minced garlic cloves
- Kosher salt
- Freshly ground black pepper
- 1 bay leaf
- 1/2 teaspoon of basil
- 1/2 teaspoon of oregano
- 1/2 teaspoon of thyme
- 2 20-ounce cans of diced tomatoes
- 8 cups of vegetable broth
- 1 bunch of kale, chopped, discarding thick stems (about 8 cups)
- 1 15.5 -ounce can of chick peas, rinsed
- 1 15.5-ounce can of pinto beans, rinsed
- Heat oil in large pot or Dutch oven.
- Add carrots, celery, onions, sweet potato, and garlic.
- Cook, cover, and stir occasionally until vegetables soften (10/15 minutes).
- Add tomatoes with their juices.
- Add vegetable broth.
- Add bay leaf, basil, oregano, thyme, and barley.
- Simmer and stir occasionally until the stew thickens and barley cooks (40/50 minutes).
- Add kale and simmer, stirring occasionally until the kale is tender (5/6 minutes).
- Stir in chickpeas and pinto beans.
- Cook until the stew is heated through, about 5 minutes.
- Season to taste with salt and pepper.
|Serving Size 2 cups|
|Amount Per Serving|
|Calories 250||Calories from Fat 35|
|% Daily Value *|
|Total Fat 4g|
|Saturated Fat 0g||0%|
|Trans Fat 0g|
|Total Carbohydrate 45g||15%|
|Dietary Fiber 10g||40%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Pair this delicious stew with a warm, crusty, whole-grain bread and green salad for a perfect meal to warm the cold fall days! For added appeal, garnish each bowl of stew with fresh parsley.
If you would like to thin your stew a bit, just add more vegetable broth until it is the consistency you prefer.