Chard and Pearl Barley Stew
Warm, hearty, and brimming with nourishing ingredients, this Chard and Pearl Barley Stew is pure comfort in a bowl. Featuring tender pearl barley, vibrant Swiss chard, and a medley of classic aromatics like onion, carrot, and celery, this stew delivers a wholesome combination of flavors and textures. Infused with bold spices such as cumin, coriander, and smoked paprika, and simmered in rich vegetable broth with bright tomatoes, it’s a delightful vegan dish that’s both filling and packed with plant-based goodness. With just 15 minutes of prep and an easy simmering process, this one-pot recipe is perfect for cozy weeknight dinners or meal prep. Serve it with a squeeze of lemon juice and a sprinkle of fresh parsley for a fresh, citrusy finish.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 2 medium, diced carrots
- 2 diced celery stalks
- 3 minced garlic cloves
- 0.75 cup pearl barley
- 6 cups vegetable broth
- 1 14-ounce can canned diced tomatoes
- 1 bunch, stems removed and leaves chopped Swiss chard
- 1 whole bay leaf
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon smoked paprika
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon black pepper
- 1 tablespoon (optional, for serving) lemon juice
- 2 tablespoons, chopped (optional, for garnish) fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery, and sauté for 5-7 minutes until the vegetables are softened.
Stir in the minced garlic and cook for an additional minute, until fragrant.
Rinse the pearl barley under cold water and add it to the pot. Stir well to coat the barley in the vegetable mixture.
Pour in the vegetable broth and canned diced tomatoes (including their juice). Stir to combine.
Add the bay leaf, ground cumin, ground coriander, smoked paprika, salt, and black pepper. Bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for 30 minutes, stirring occasionally.
After 30 minutes, stir in the chopped Swiss chard leaves. Simmer uncovered for another 10-15 minutes, or until the barley is tender and the chard is wilted.
Remove and discard the bay leaf.
Taste and adjust the seasoning with additional salt and pepper if needed.
Ladle the stew into bowls, and if desired, drizzle with lemon juice and garnish with fresh parsley before serving.
Nutrition Facts
Calories |
1738 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.9 g | 73% | |
| Saturated Fat | 10.7 g | 53% | |
| Polyunsaturated Fat | 10.5 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 7110 mg | 309% | |
| Total Carbohydrate | 268.4 g | 98% | |
| Dietary Fiber | 66.0 g | 236% | |
| Total Sugars | 55.8 g | ||
| Protein | 53.9 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 771 mg | 59% | |
| Iron | 20.9 mg | 116% | |
| Potassium | 6415 mg | 136% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
