Green chiles 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. —Erin Monroe, Oviedo, Florida
Homemade Lentil Barley Stew
Homemade Lentil Barley Stew
Prep Time
10 min
Cook Time
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 chiles
- 1 cup water
- 1 cup vegetable broth
- 1/4 teaspoon ground cumin
- 1 tablespoon reduced-sodium soy sauce
Directions
- 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.
- 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.
Nutrition Facts
1-1/2 cups: 304 calories, 5g fat (1g saturated fat), 0 cholesterol, 1356mg sodium, 54g carbohydrate (13g sugars, 15g fiber), 11g protein.
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