Tomato Barley Stew
Warm up with a comforting bowl of Tomato Barley Stew, a hearty and nutritious recipe perfect for cozy weeknight dinners or meal prep. Packed with wholesome ingredients like pearl barley, tender carrots, celery, and vibrant spinach, this plant-based stew is simmered in a flavorful base of vegetable broth, diced tomatoes, and tomato paste, seasoned with aromatic oregano and thyme. The pearl barley adds a satisfying, chewy texture while soaking up the rich tomato flavor, making this a filling and healthy dish for the whole family. Whether served on its own or alongside crusty bread, this one-pot wonder is an easy, delicious way to bring nourishing comfort to your table. Ready in just over an hour, this vegetarian stew is as simple as it is satisfying, perfect for chilly evenings when you crave something hearty and wholesome.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 6 cups vegetable broth
- 1 can canned diced tomatoes (14-ounce)
- 2 tablespoons tomato paste
- 1 cup pearl barley
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 cups baby spinach (optional)
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes until it becomes translucent.
Stir in the minced garlic, diced carrots, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables start to soften.
Pour in the vegetable broth, canned diced tomatoes (with their juice), and tomato paste. Stir to combine.
Add the pearl barley, dried oregano, dried thyme, bay leaf, salt, and black pepper. Stir well.
Bring the mixture to a boil, then reduce the heat to low and cover the pot. Simmer for 40-45 minutes, stirring occasionally, until the barley is tender and the stew has thickened.
If using baby spinach, stir it in during the last 5 minutes of cooking until it wilts.
Remove the bay leaf before serving.
Ladle the stew into bowls and garnish with chopped fresh parsley.
Serve hot with crusty bread or a side salad, if desired.
Nutrition Facts
Calories |
218 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.8 g | 9% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1087 mg | 47% | |
| Total Carbohydrate | 34.6 g | 13% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 8.5 g | ||
| Protein | 7.3 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 99 mg | 8% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 887 mg | 19% | |
*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.
