Recipe Detail

Vegetable Barley Stew

Last updated: Oct 01, 2014

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!

Ingredients

  • 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

Directions

  1. Heat oil in large pot or Dutch oven.
  2. Add carrots, celery, onions, sweet potato, and garlic.
  3. Cook, cover, and stir occasionally until vegetables soften (10/15 minutes).
  4. Add tomatoes with their juices.
  5. Add vegetable broth.
  6. Add bay leaf, basil, oregano, thyme, and barley.
  7. Simmer and stir occasionally until the stew thickens and barley cooks (40/50 minutes).
  8. Add kale and simmer, stirring occasionally until the kale is tender (5/6 minutes).
  9. Stir in chickpeas and pinto beans.
  10. Cook until the stew is heated through, about 5 minutes.
  11. Season to taste with salt and pepper.
Nutritional information
Nutrition Facts
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
Cholesterol 0g 0%
Sodium 680g 29%
Total Carbohydrate 45g 15%
Dietary Fiber 10g 40%
Sugars 12g
Protein 7g
Vitamin A 300
Vitamin C 80
Calcium 10
Iron 20
* 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.

Notes

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. 

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