Meatless Monday Barley and Lentil Stew

Lentil Stew The weather turned this week in sync with Day Light Savings time. It is time to get out the Soups and Stews recipes over the lighter salads from the former summer .  I am conceding to the...

Lentil Stew
Lentil Stew

The weather turned this week in sync with Day Light Savings time. It is time to get out the Soups and Stews recipes over the lighter salads from the former summer .  I am conceding to the start of a new season, it is now time for the fall and winter fare.  This recipe was shared by a colleague Nancy Reece who encouraged me to give this stew a try on my quest for meatless, healthy and flavorful. She too is a fellow-foodie!   She also noted it was worth three Weight Watcher points if this is something you calculate in your diet. I loved the chew of the barley and the mellow flavors of the vegetables and lentils.   To me, the flavors and textures make for a hardy stew.   These two ingredients in barley and lentils are not always paired together, but I promise this recipe is a keeper.

I would pair this dish with a hardy kale salad maybe topped with some fruit and nuts. I opted for apples, pomegranates, raspberries and cashews a top a kale salad  and finished with Lemon Dijon dressing.

Barley & Lentils
Barley & Lentils

Lentil Stew

– Authored by Hazel Bowman – Mechanicsville, VA

Ingredients:

  • 2 large onions, chopped
  • 2 cups carrots, chopped
  • 2 tablespoons olive or canola oil
  • 1 tablespoon garlic, minced
  • 2 teaspoons ground cumin
  • 4 cups reduced sodium vegetable stock. This is a substitution for the original recipe that calls for reduced sodium chicken stock
  • 28 ounces of diced tomatoes, undrained. My go-to tomatoes are always Hunt’s Fire Roasted Tomatoes. Adding more depth of flavors wherever you can!
  • 1 cup lentils, rinsed. Any color or variety will do in this dish.  I just found a tri-colored variety with Red Split, Green and Black Beluga Lentils.
  • 1 tablespoon of brown sugar

***1 cinnamon stick about 9 inches. This was omitted from my recipe.

  • ½ cup uncooked medium pearl barley
  • ½ cup minced fresh parsley
  • ½ teaspoon fresh ground black pepper
  • ¼ teaspoon salt
  • 9 tablespoons fat-free Greek yogurt

 Directions:

  1. In a Dutch oven, sauté the onions and carrots in oil for about 8 minutes until crisp-tender.
  2. Add garlic and cumin and cook and stir for about another 2 minutes.
  3. Then add the broth, tomatoes, lentils, brown sugar and cinnamon stick (again, I omitted this spice).
  4. Bring to a boil, then reduce the heat and cover for about 5 minutes.
  5. Add in the barley and then cover and cook for an additional 45 minutes or until the barley and lentils are tender, stirring occasionally.
  6. Add in the parsley, salt and pepper and discard the cinnamon stick.
  7. Serve in bowls with a dollop of yogurt.

Enjoy this power punched stew with great earthy flavors!