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Barley Vegetable Stew Recipe

From Waupaca, Wisconsin, Barbara Lane shares the recipe for a hearty barley stew that's sure to take the edge off cool-weather days. "Sometime I substitute millet for the barley," she suggests. "I pre-toast it in a skillet over medium heat, just until it starts to pop. It adds a nice nutty flavor.
TOTAL TIME: Prep/Total Time: 30 min. YIELD:9 servings

Ingredients

  • 1 large onion, chopped
  • 2 garlic cloves, minced
  • 4 teaspoons olive oil
  • 1 large carrot, chopped
  • 1 small butternut squash, peeled and cubed (about 3 cups)
  • 1 medium sweet potato, peeled and cubed
  • 1/2 cup chopped sweet red pepper
  • 5 cups chicken or vegetable broth
  • 1/2 cup quick-cooking barley
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon pepper
  • 1 large tomato, seeded and chopped

Directions

  • 1. In a Dutch oven, saute onion and garlic in oil. Add the carrot, squash, sweet potato and red pepper. Saute 5 minutes longer. Stir in the broth, barley, thyme and pepper. Bring to a boil. Reduce heat; cover and simmer for 10 minutes or until barley is tender. Add the tomato; heat through. Yield: 9 servings.

Nutritional Facts

One serving (1 cup) equals 121 calories, 3 g fat (trace saturated fat), 0 cholesterol, 532 mg sodium, 23 g carbohydrate, 5 g fiber, 4 g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1/2 fat.