Lentil Barley Stew
Serves 6
The combo of lentils and barley make this cozy soup a hearty, protein-rich, meatless meal. It freezes well, so make extra to have for a night when you don't have time to cook.
Ingredients
- 2 tablespoons extra virgin olive oil
- 2 small yellow onions (diced)
- 2 large carrots (diced)
- 3 cloves garlic (minced)
- 2 teaspoons ground cumin
- 1 cup dried lentils (picked through, rinsed, and drained)
- 4 cup vegetable broth
- 1 (28 ounce) can diced tomatoes
- 1 tablespoon brown sugar
- 1 cinnamon stick
- 1/2 cup dry barley (dry)
- 1/2 cup fresh flat-leaf parsley leaves (chopped)
- Kosher salt (to taste)
- Pepper (to taste)
Directions
- Heat oil in a large stock pot or Dutch oven over medium heat. Add onion and carrots. Cook until translucent and fragrant, about 3 minutes.
- Stir in garlic and cumin. Add lentils, broth, tomatoes, brown sugar, and cinnamon stick. Bring to boil.
- Reduce heat to low and add barley. Simmer 60 minutes or until barley and lentils are tender.
- Stir in parsley. Add salt and pepper, to taste.
Nutrition
Amount Per Serving (based on 6 servings)- Calories: 300
- Fat: 6.0 g
- Saturated Fat: 1.0 g
- Trans Fat: 0.0 g
- Cholesterol: 0.0 mg
- Sodium: 250.0 mg
- Carbohydrates: 53.0 g
- Fiber: 15.0 g
- Added Sugars: 0.0 g
- Sugar: 12.0 g
- Protein: 12.0 g