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Barley Lentil Stew Recipe

This stew is the perfect recipe to make on a cool winter day with a slice of homemade bread. It is so flavorful with a lot of seasoning.—Hazel Bowman, Mechanicsville, Virginia

This recipe is:

Diabetic Friendly

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Barley Lentil Stew Recipe

Prep: 15 min. Cook: 50 min.

Yield: 9 Servings

15 50 65

Ingredients

2 large onions, chopped
2 cups chopped carrots
2 tablespoons olive oil
1 tablespoon minced garlic
2 teaspoons ground cumin
4 cups reduced-sodium chicken broth
1 can (28 ounces) diced tomatoes, undrained
1 cup lentils, rinsed
1 tablespoon brown sugar
1 cinnamon stick (3 inches)
1/2 cup uncooked medium pearl barley
1/2 cup minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon pepper
9 tablespoons fat-free plain yogurt

Directions

In a nonstick skillet, saute the onions and carrots in oil for 8 minutes or until crisp-tender. Add garlic and cumin; cook and stir for 1 minute longer. Add the broth, tomatoes, lentils, brown sugar and cinnamon stick. Bring to a boil. Reduce heat; cover and cook for 5 minutes. Add the barley. Cover and cook for 45 minutes or until lentils and barley are tender, stirring occasionally.
Add the parsley, salt and pepper. Discard cinnamon stick. Serve in bowls with a dollop of yogurt. Yield: 9 servings.

Nutritional Analysis: One serving (1 cup of stew with 1 tablespoon of yogurt) equals 189 calories, 4 g fat (1 g saturated fat), trace cholesterol, 440 mg sodium, 31 g carbohydrate, 9 g fiber, 10 g protein. Diabetic Exchanges: 2 starch, 1 vegetable.

Originally published as Barley Lentil Stew in Country Woman May/June 2002, p37