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Homemade Lentil Barley Stew Recipe

Homemade Lentil Barley Stew Recipe

“Green chilies and fresh ginger add zip to this thick meatless stew. It can be served as is or with a tablespoon of sour cream on top,” suggests Erin Monroe from Oviedo, Florida.
TOTAL TIME: Prep: 10 min. Cook: 50 min. YIELD:2 servings

Ingredients

  • 1 medium carrot, chopped
  • 1 small onion, chopped
  • 1 celery rib, chopped
  • 1 teaspoon minced fresh gingerroot
  • 2 teaspoons olive oil
  • 1 garlic clove, minced
  • 1/4 cup dried lentils, rinsed
  • 1/4 cup medium pearl barley
  • 1 can (10 ounces) diced tomatoes with mild green chilies
  • 1 cup water
  • 1 cup vegetable broth
  • 1/4 teaspoon ground cumin
  • 1 tablespoon reduced-sodium soy sauce

Directions

  • 1. In a large saucepan, saute the carrot, onion, celery and ginger in oil until crisp-tender. Add garlic; cook 1 minute longer. Add lentils and barley; cook for 3 minutes, stirring occasionally.
  • 2. Stir in the tomatoes, water, broth and cumin. Bring to a boil. Reduce heat; cover and simmer for 20 minutes, stirring occasionally. Add soy sauce; simmer 20-30 minutes longer or until lentils and barley are tender. Yield: 2 servings.

Nutritional Facts

1-1/2 cups equals 304 calories, 5 g fat (1 g saturated fat), 0 cholesterol, 1,356 mg sodium, 54 g carbohydrate, 15 g fiber, 11 g protein.

Wine Pairings

Light-Bodied Red Wine

Enjoy this recipe with a light-bodied red wine such as Pinot Noir.