Publisher Photo
Publisher Photo
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
MAKES:
9 servings
TOTAL TIME:
Prep: 15 min. Cook: 50 min.
MAKES:
9 servings
TOTAL TIME:
Prep: 15 min. Cook: 50 min.

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

Nutritional Facts

1 cup: 189 calories, 4g fat (1g saturated fat), 1mg cholesterol, 440mg sodium, 31g carbohydrate (0 sugars, 9g fiber), 10g protein. Diabetic Exchanges: 2 starch, 1 vegetable.

  • 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
  1. 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.
  2. Add the parsley, salt and pepper. Discard cinnamon stick. Serve in bowls with a dollop of yogurt. Yield: 9 servings.
Originally published as Barley Lentil Stew in Country Woman May/June 2002, p37

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