Barley Vegetable Stew

Name: Barley Vegetable Stew
Prep time: 10 min
Cook time: 20 min
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

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.

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

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.

Nutrition Facts

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

Originally published as Barley Vegetable Stew in Light & Tasty August/September 2002

Reviews

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liasophia

Mar 15, 2010

Even though I forgot to pre-toast the barley, the stew was very tasty. With only 121 calories per cup, I could add a sandwich.