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Lentil-Barley Stew

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Lentil-Barley Stew Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
332
Calories from Fat
54
% Daily Value
Total Fat
6g
9%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
5mg
2%
Sodium
551mg
23%
Total Carbohydrates
57g
19%
Dietary Fiber
19g
76%
Sugars
10g
Protein
16g
Calcium
36mg
4%

Number of servings: 4

Calories per serving: 332

Preparation time: 15 min

Total time: 65 min

Ingredients

Nonstick cooking spray

1 tbsp olive oil

1 cup chopped onion

2 garlic cloves, minced

2 cups vegetable broth

3 cups water

34 cup uncooked lentils

12 cup barley

2 cups sliced carrots

1 cup sliced parsnips

2 tsp curry powder

12 tsp cumin

12 tsp salt

Dash red pepper flakes

12 (6-oz) can tomato paste, no salt added

2 cups fresh spinach leaves

14 cup low-fat sour cream

Directions

1. Spray a large pot or saucepan with nonstick cooking spray. Place it over medium-high heat and add olive oil. When oil is hot, add onion and garlic. Sauté 1 minute.

2. Add broth, water, lentils, barley, carrots, parsnips, curry powder, cumin, salt, red pepper flakes, and tomato paste. Bring to a boil. Cover. Reduce heat to simmer and cook 45 minutes.

3. Add spinach leaves and cook 5 minutes longer.

4. Top each serving with a spoonful of sour cream.

Makes 4 servings.

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