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Vegetable Barley Stew With Lentils

Vegetable Barley Stew With Lentils recipe image
This robust Vegetable Barley Stew is a comforting bowl of goodness perfect for chilly evenings. The dish combines chewy pearl barley with protein-packed lentils, creating a satisfying base that soaks up the flavors of sautéed onions, carrots, celery, and mushrooms. A blend of fresh ginger, dried herbs, and low-sodium V8 juice adds depth and a subtle tang, while red bell peppers and zucchini provide bright, fresh notes. It is naturally vegan and excellent for meal prepping as the flavors meld beautifully over time.
Cooking Method: ,
Cuisine:
Courses:
Difficulty: Advanced
Servings: 4
Calories: 345
Dietary: Vegan
Description
This robust Vegetable Barley Stew is a comforting bowl of goodness perfect for chilly evenings. The dish combines chewy pearl barley with protein-packed lentils, creating a satisfying base that soaks up the flavors of sautéed onions, carrots, celery, and mushrooms. A blend of fresh ginger, dried herbs, and low-sodium V8 juice adds depth and a subtle tang, while red bell peppers and zucchini provide bright, fresh notes. It is naturally vegan and excellent for meal prepping as the flavors meld beautifully over time.
Directions
  1. 1
    Rinse the pearl barley under cold water until the water runs clear.
  2. 2
    Combine the rinsed barley and 4 cups of water in a medium saucepan.
  3. 3
    Bring the barley mixture to a boil over medium heat.
  4. 4
    Reduce heat to low, cover, and simmer for 30 minutes. Remove from heat and set aside.
  5. 5
    Heat a heavy stockpot over medium heat for 1 minute.
  6. 6
    Coat the pot with vegetable oil spray.
  7. 7
    Add the chopped onion and carrots to the pot.
  8. 8
    Sauté the onions and carrots, stirring constantly, for 3 minutes until slightly softened.
  9. 9
    Stir in the dried lentils, bay leaf, grated ginger, dried basil, thyme, oregano, and the remaining 2 cups of water.
  10. 10
    Bring the lentil mixture to a boil, then cover and reduce heat to low.
  11. 11
    Simmer for 20 minutes, or until the lentils are tender but not mushy.
  12. 12
    Add the V8 juice, zucchini, red bell pepper, jalapeno, celery, and chopped tomato to the pot.
  13. 13
    Cook over low heat for 10 minutes until the added vegetables are tender.
  14. 14
    Pour the cooked barley and its cooking liquid into the stockpot.
  15. 15
    Stir in the chopped mushrooms, minced garlic, and soy sauce.
  16. 16
    Simmer for an additional 10 minutes to allow flavors to meld and the stew to thicken.
  17. 17
    Remove the bay leaf before serving.
  18. 18
    Garnish with chopped fresh parsley and serve hot.

Nutrition Facts

Servings 4 cups

Amount Per Serving
Calories 345kcal
% Daily Value *
Total Fat 2.5g4%
Saturated Fat 0.1g1%
Sodium 450mg19%
Total Carbohydrate 62g21%
Dietary Fiber 12g48%
Sugars 8g
Protein 14g29%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: barley stew, lentil soup, vegan stew, vegetable stew, pearl barley, healthy soup, meal prep, comfort food, plant-based, high fiber, winter soup, herb stew, tomato base, easy dinner
Read it online: https://www.chefs-mate.com/recipe/vegetable-barley-stew-with-lentils/