Lentil, Barley & Tomato Stew
Prep time:
Total time:
For such a simple recipe, this fiber-rich meal is perfect for filling up even the heartiest of appetites. It’s packed with nutrition, loaded with flavor, and makes for a wonderfully satisfying lunch or dinner later in the week.
Ingredients
- ½ CUP ONION, CHOPPED
- 1 GARLIC CLOVE, MINCED
- 2 TEASPOONS OLIVE OIL
- ¼ CUP DRIED LENTILS, RINSED
- ¼ CUP MEDIUM BARLEY
- 1 CAN (14.5 OZ) DICED TOMATOES WITH MILD GREEN CHILES
- ½ CUP YELLOW CORN
- 1 ½ CUPS WATER
- 1 ½ CUPS LOW SODIUM VEGETABLE BROTH
- ¼ TEASPOON GROUND CUMIN
- ½ TABLESPOON OREGANO
- ¼ TEASPOON CAYENNE PEPPER
- 1 BAY LEAF
- 1 TABLESPOON SOY SAUCE
- 2 LARGE CARROTS, CHOPPED
- 2 STALKS CELERY, CHOPPED
Instructions
- IN A LARGE SAUCEPAN, SAUTÉ ONION AND GARLIC IN OIL UNTIL TENDER, BUT NOT BROWNED.
- ADD LENTILS AND BARLEY, AND COOK FOR 3 MINUTES LONGER, STIRRING OCCASIONALLY.
- STIR IN THE TOMATOES, CORN, WATER, BROTH, CUMIN, OREGANO, CAYENNE AND BAY LEAF. BRING TO A BOIL. REDUCE HEAT. COVER AND SIMMER FOR 20 MINUTES, STIRRING OCCASIONALLY. ADD SOY SAUCE, CARROTS AND CELERY, AND ALLOW TO SIMMER FOR AN ADDITIONAL 20-30 MINUTES, OR UNTIL LENTILS AND BARLEY ARE TENDER.
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