Vegetable Barley Stew With Lentils Recipe

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Ingredients:

Serving

1 cup pearl barley
6 cups vegetable stock ( low salt)
light vegetable oil cooking spray
1 cup onion, chopped (1 medium onion)
1 1/2 cups chopped carrots (2-3 carrots)
1 cup dried lentils
1 bay leaf
1/2 tsp fresh ginger, grated
1 tbsp dried basil
1 tbsp dried thyme
1 tbsp dried oregano
3 cups low-sodium v8 vegetable juice
1 cup zucchini, chopped (1 small zucchini)
1 cup red bell pepper, chopped (1 medium pepper)
1 tbsp jalapeno pepper, chopped (1 small pepper)
1 cup celery, chopped (2 medium stalks )
1 (14 1/2 oz) can fire roasted chopped tomatoes (undrained )
2 cups mushrooms, chopped
6 garlic cloves, peeled and minced
2 tbsp reduced sodium soy sauce
1/2 cup fresh parsley, chopped
tabasco sauce

Directions:

Combine the barley and 4 cups of stock in a medium saucepan and boil over medium heat for 5 minutes. Reduce the heat to low and simmer for 30 minutes, then remove the pan fro the heat and set aside.
Put a heavy stockpot over medium heat for about a minute then spray it with the vegetable oil. Add the onions and carrots and saute for 3 minutes.
Stir in the lentils, bay leaf, ginger, dried herbs and remaining 2 cups of stock. Bring the mix to a boil then cover and reduce the heat to low. Simmer for about 20 minutes or until the lentils are tender.
Add in the vegetable juice, zucchini, peppers, celery and tomatoes. Cook over low heat until the vegetables are tender, about 10 minutes.
Pour in the barley with its cooking liquid, the mushrooms, garlic and soy sauce. Cook a further 10 minutes then stir in the chopped parsley and as much hot sauce as you like.
Remove from heat and let cool.
When cool, divide among 6 freezer-safe containers and freeze.
To reconstitute, take a serving out of the freezer and slip into a glass or ceramic bowl, defrost and reheat in the microwave.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1151.98 Kcal (4823 kJ)
Calories from fat	9.74 Kcal
		% Daily Value*
Total Fat	1.08g	2%
Sodium	37652.62mg	1569%
Potassium	1214.52mg	26%
Total Carbs	228.27g	76%
Sugars	10.32g	41%
Dietary Fiber	19.87g	79%
Protein	17.02g	34%
Vitamin C	82.1mg	137%
Vitamin A	0.8mg	27%
Iron	14.4mg	80%
Calcium	113.7mg	11%

Amount Per 100 g
Calories	190.61 Kcal (798 kJ)
Calories from fat	1.61 Kcal
		% Daily Value*
Total Fat	0.18g	2%
Sodium	6230.21mg	1569%
Potassium	200.96mg	26%
Total Carbs	37.77g	76%
Sugars	1.71g	41%
Dietary Fiber	3.29g	79%
Protein	2.82g	34%
Vitamin C	13.6mg	137%
Vitamin A	0.1mg	27%
Iron	2.4mg	80%
Calcium	18.8mg	11%

* 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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