Southwest Barley Stew
Add zip to supper by serving your family this Southwestern-style stew shared by the National Barley Foods Council. It's a zesty change of pace from the traditional beef stew.—National Barley Foods Council, Mary Sullivan, Spokane, Washington12 ServingsPrep: 20 min. Cook: 1 hour
Ingredients
- 1 cup chopped onion
- 1 cup chopped celery
- 1 garlic clove, minced
- 3 tablespoons canola oil
- 2 quarts beef or chicken broth
- 2 cans (14-1/2 ounces each) diced tomatoes, undrained
- 1 cup medium pearl barley
- 1 cup lentils
- 1 can (4 ounces) chopped green chilies
- 1 tablespoon chili powder
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1/8 teaspoon cayenne pepper
Directions
- In a soup kettle or Dutch oven, saute onion, celery and garlic in oil
- until tender. Add the remaining ingredients. Bring to a boil. Reduce
- heat; cover and simmer for 1 hour or until barley is tender,
- stirring occasionally. Yield: 12 servings (3 quarts).
Nutrition Facts: 1 serving (1 cup) equals 176 calories, 5 g fat (1 g saturated fat), 0 cholesterol, 647 mg sodium, 27 g carbohydrate, 9 g fiber, 8 g protein.