Lentil Barley Stew Recipe

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Ingredients:

Serving

2 tbsp olive oil
1 cup onion, coarsely chopped
2 cups carrots, diced or sliced
1 tbsp garlic, minced
2 tsp ground cumin
1 cup dried lentils, rinsed
4 cups vegetable broth
28 oz plum tomatoes, chopped with their juices
1 tbsp brown sugar
1 cinnamon stick (about 3 inches long)
1/2 cup pearl barley, rinsed
1/2 cup flat leaf parsley, chopped
salt and pepper , to taste

Directions:

Heat the oil in a large, heavy pot over medium-low heat.
Add the onions and carrots; cook, stirring occasionally, for about 8 minutes.
Add the garlic and cook for 2 more minutes.
Add the cumin and cook for 1 more minute.
Add the lentils, broth, tomatoes with juices, brown sugar and cinnamon stick.
Bring to a boil, reduce heat slightly and cook for 5 minutes, partially covered.
Add the barley, cover partially, and cook for 45 minutes, stirring occasionally.
Stir in the parsley and season to taste with salt and pepper.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	381.3 Kcal (1596 kJ)
Calories from fat	79.12 Kcal
		% Daily Value*
Total Fat	8.79g	14%
Cholesterol	1.64mg	1%
Sodium	890.14mg	37%
Potassium	1169.37mg	25%
Total Carbs	63.03g	21%
Sugars	12.87g	51%
Dietary Fiber	17.56g	70%
Protein	15.82g	32%
Vitamin C	34.6mg	58%
Vitamin A	0.4mg	14%
Iron	5.6mg	31%
Calcium	96.7mg	10%

Amount Per 100 g
Calories	89.44 Kcal (374 kJ)
Calories from fat	18.56 Kcal
		% Daily Value*
Total Fat	2.06g	14%
Cholesterol	0.38mg	1%
Sodium	208.79mg	37%
Potassium	274.28mg	25%
Total Carbs	14.78g	21%
Sugars	3.02g	51%
Dietary Fiber	4.12g	70%
Protein	3.71g	32%
Vitamin C	8.1mg	58%
Vitamin A	0.1mg	14%
Iron	1.3mg	31%
Calcium	22.7mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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