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Barley Lentil Stew

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

  • 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.

Nutrition 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.

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