Lentils cook more quickly than many other dry legumes. This delicious (and nutritious) lentil barley stew recipe can be started late afternoon and be ready in time for supper.
Yield: 12 servings
Preparation Time: 2 hours
1 lb dried lentils
2 c carrots, diced
1 c celery, diced
1 medium onion, chopped
2 cloves garlic, minced
1/4 c fresh parsley, chopped
1 c pearled barley
1 medium tomato, blanched, peeled and diced OR 1/4 c canned crushed tomatoes
1 quart vegetable or chicken stock
2 cups water
1 t salt
1/2 t pepper
4 c fresh spinach leaves
In a six-quart stock pot, cover lentils with water. Bring to boil; remove from heat. Let sit one hour. Drain and rinse lentils. Cut vegetables while lentils are soaking.
Place lentils back in stock pot, add all ingredients, bring to boil then reduce heat.
Let simmer until lentils and barley are done, about 45 minutes. Add spinach, simmer five more minutes.
Serve with artisan Italian bread for a hearty yet healthy meal.
Per-serving Nutritional Profile:
Calories, 190
Fat, .5 g
Saturated Fat, 0 g
Cholesterol, 0 mg
Carbs, 36 g
Dietary Fiber, 11 g
Protein, 11 g
Sodium, 470 mg
Vitamin A, 80% Daily Value
Vitamin C, 15% Daily Value
Calcium, 6% Daily Value
Iron, 25% Daily Value
