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Barley Lentil Stew

 Barley Lentil Stew
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
9 ServingsPrep: 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.

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Barley Lentil Stew (continued)

Nutritional Facts: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.
Wine: Light-Bodied Red Wine: Enjoy this recipe with a light-bodied red wine such as Pinot Noir.