Vegetable Barley Stew with Lentils
Cozy up with a hearty and wholesome bowl of Vegetable Barley Stew with Lentils—an irresistible, nutrient-packed dish that's perfect for any season. Brimming with tender pearl barley, protein-rich lentils, and a medley of fresh vegetables like zucchini, carrots, and red bell pepper, this one-pot recipe combines rich, savory flavors with warm spices like Italian seasoning and cumin. The addition of leafy spinach and a sprinkle of fresh parsley at the end elevates the stew to a vibrant and satisfying meal that's both comforting and healthy. Ready in about an hour and ideal for meal prep, this vegan soup is a delicious way to enjoy plant-based goodness. Perfect for family dinners or weekday lunches, it’s a must-try for anyone craving a nourishing, flavor-packed dinner idea!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 2 large carrot, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 6 cups vegetable broth
- 1 14-ounce can canned diced tomatoes
- 1 cup uncooked pearl barley
- 1 cup dry green or brown lentils, rinsed
- 1 medium zucchini, diced
- 1 medium red bell pepper, diced
- 2 teaspoons Italian seasoning
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 cups baby spinach
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, or until the vegetables begin to soften.
Stir in the minced garlic and cook for another 1 minute, until fragrant.
Pour in the vegetable broth and canned diced tomatoes, stirring to combine.
Add the pearl barley, lentils, Italian seasoning, ground cumin, salt, and black pepper to the pot. Stir well.
Bring the stew to a boil, then reduce the heat to low. Cover and let simmer for 30 minutes, stirring occasionally.
After 30 minutes, add the diced zucchini and red bell pepper to the pot. Continue to simmer for another 15-20 minutes, or until the barley and lentils are tender.
Stir in the baby spinach and cook for 2-3 minutes, until wilted.
Taste the stew and adjust seasoning with more salt and pepper if needed.
Serve hot, garnished with fresh parsley. Enjoy!
Nutrition Facts
Calories |
358 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1029 mg | 45% | |
| Total Carbohydrate | 58.9 g | 21% | |
| Dietary Fiber | 14.6 g | 52% | |
| Total Sugars | 11.0 g | ||
| Protein | 13.0 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 126 mg | 10% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 1140 mg | 24% | |
*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.
