Kidney Bean Barley and Sweet Potato Stew
Warm, hearty, and packed with flavor, this Kidney Bean Barley and Sweet Potato Stew is the ultimate comfort food for any season. Featuring a medley of wholesome ingredients like creamy sweet potatoes, nutty pearl barley, and protein-rich kidney beans, this recipe is as nourishing as it is delicious. Seasoned with aromatic thyme, cumin, and paprika, every spoonful offers a delightful balance of earthy and subtly sweet flavors. Perfect as a one-pot meal, this stew comes together in under an hour, making it an ideal choice for busy weeknights or cozy weekends. Garnished with fresh parsley and a hint of optional red pepper flakes for a kick, it's best served hot with crusty bread or a vibrant side salad. Whether you're vegan, vegetarian, or simply looking for a hearty, plant-based dish, this stew checks all the right boxes.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 1 large sweet potato, peeled and cubed
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 6 cups vegetable broth
- 3 cups cooked kidney beans, drained and rinsed
- 0.5 cups pearl barley
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 0.25 cups fresh parsley, chopped
- 0.25 teaspoons red pepper flakes (optional)
Instructions
Heat olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened.
Stir in the minced garlic, diced carrots, and diced celery. Continue to sauté for another 3-4 minutes until aromatic.
Add the cubed sweet potato, dried thyme, ground cumin, and paprika. Stir to coat the vegetables with the spices.
Pour in the vegetable broth and bring the mixture to a gentle boil.
Once boiling, add the cooked kidney beans, pearl barley, and bay leaf. Stir well to combine.
Reduce the heat to low, cover the pot, and let the stew simmer for 30 minutes, stirring occasionally to prevent sticking.
Check the consistency of the barley and sweet potato. They should be tender but not mushy. If needed, simmer for an additional 5-10 minutes.
Season the stew with salt and black pepper, adjusting to taste. If a bit of heat is desired, add the optional red pepper flakes.
Remove the bay leaf before serving and garnish the stew with freshly chopped parsley.
Serve hot with crusty bread or a side salad for a complete, satisfying meal.
Nutrition Facts
Calories |
334 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.6 g | 10% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 948 mg | 41% | |
| Total Carbohydrate | 55.0 g | 20% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 7.6 g | ||
| Protein | 14.7 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 121 mg | 9% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 1207 mg | 26% | |
*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.
