Lentil and Barley Stew
Satisfy your craving for a comforting bowl of soup with this easy and tasty lentil and barley stew recipe. This hearty dish is packed with nutrition, has an earthy flavor and luxurious texture, and is sure to warm your soul on chilly days!
Servings: 8
Calories: 282kcal
Ingredients
- 2 tbsp extra virgin olive oil
- 1 onion diced
- 3 carrots diced
- 3 celery stalks diced
- 2 cloves garlic minced
- 1 1/2 tsp ground cumin
- 1 tsp za'atar
- 1/2 tsp dried thyme
- 1/2 tsp sumac
- 2 bay leaves
- 1 tsp kosher salt
- 1/2 tsp freshly ground pepper
- 2 cups red lentils
- 2 quarts low sodium vegetable broth
- 1/2 cup cilantro divided
- 2 cups cooked barley
Instructions
- Heat olive oil in a large stock pot on medium high heat. Add the onions and sauté until they become translucent.
- Add carrots and celery and cook until they start to soften.
- Add garlic and spices and cook another minute until fragrant.
- Add lentils, broth and 1/4 cup chopped cilantro. Bring to a boil, cover, reduce and simmer for 25 minutes.
- Add the cooked barley and cook for an additional 5 minutes until it is heated through.
- Remove bay leaves before serving and garnish with fresh cilantro.
Notes
This stew will keep in an airtight container in you refrigerator for 4 to 5 days.
It freezes very well.
Nutrition
Calories: 282kcal | Total Carbohydrate: 46g | Protein: 15g | Total Fat: 5g | Saturated Fat: 1g | Sodium: 313mg | Potassium: 612mg | Dietary Fiber: 19g | Total Sugars: 4g | Vitamin A: 3926IU | Vitamin C: 5mg | Calcium: 51mg | Iron: 5mg | Includes Added Sugar: 0g