Lentil Barley Stew
Warm, hearty, and packed with nourishing ingredients, this Lentil Barley Stew is the ultimate comfort food for any season. Featuring a wholesome combination of protein-rich lentils, nutty pearled barley, and a colorful medley of vegetables, this stew gets a flavor boost from fragrant herbs like thyme and rosemary, along with a smoky kick of paprika. Simmered in a rich vegetable broth with juicy diced tomatoes, it creates a cozy, satisfying bowl that's perfect for chilly evenings or meal prep. Optional baby spinach adds a nutrient-packed, vibrant touch, while fresh parsley brightens up every bite. Ready in just over an hour, this plant-based, fiber-rich stew is a one-pot wonder that serves six, making it ideal for family dinners or leftover lunches.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 medium carrots, peeled and diced
- 2 medium celery stalks, diced
- 3 cloves garlic cloves, minced
- 2 tablespoons tomato paste
- 1 cup dried green or brown lentils, rinsed
- 0.5 cup pearled barley, rinsed
- 6 cups vegetable broth
- 1 15-ounce can diced tomatoes (canned, with juices)
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 0.5 teaspoon smoked paprika
- 1 leaf bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups baby spinach (optional)
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion, carrots, and celery to the pot. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Stir in the minced garlic and tomato paste. Cook for another minute until fragrant.
Add the rinsed lentils, barley, vegetable broth, diced tomatoes (with juices), dried thyme, dried rosemary, smoked paprika, bay leaf, salt, and black pepper. Stir to combine.
Bring the mixture to a boil over high heat, then reduce the heat to low and cover the pot with a lid.
Simmer the stew for 50-60 minutes, stirring occasionally, until the lentils and barley are tender. Add more broth or water if the stew becomes too thick.
If using baby spinach, stir it into the pot during the last 5 minutes of cooking, allowing it to wilt.
Remove the bay leaf and adjust seasoning with additional salt and pepper to taste.
Serve hot, garnished with fresh parsley, if desired.
Nutrition Facts
Calories |
238 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1057 mg | 46% | |
| Total Carbohydrate | 36.8 g | 13% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 9.4 g | ||
| Protein | 9.9 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 101 mg | 8% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 1008 mg | 21% | |
*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.
