Mediterranean Barley Vegetable Stew Recipes
VEGAN BARLEY STEW
Whether you're looking for an easy weeknight meal or a super simple meal-prep option, vegetable barley soup is a one-pot dish that's packed with healthy veggies and grains! Enjoy leftovers throughout the week or freeze for up to a month.
Provided by Liz Thomson
Categories Soup
Time 1h
Number Of Ingredients 15
Steps:
- Add the olive oil to a large dutch oven or pot over medium heat.
- Add the onion, carrots, and celery and cook for 8 minutes stirring occasionally.
- Add the garlic and tomato paste and continue to cook for 1 minute.
- Add the barley, diced tomatoes, potatoes, vegetable broth, thyme, and oregano and bring to a boil.
- Reduce heat and simmer for 30-40 minutes until barley is tender and potatoes are softened.
- In the last few minutes of cooking, add the kale leaves and stir until softened.
- Add lemon juice and salt to taste.
Nutrition Facts : ServingSize 1 cup, Calories 170 calories, Sugar 5.7 g, Sodium 380.7 mg, Fat 2.4 g, SaturatedFat 0.4 g, TransFat 0 g, Carbohydrate 34.8 g, Fiber 6.6 g, Protein 4.6 g, Cholesterol 0 mg
MEDITERRANEAN BARLEY VEGETABLE STEW
This is in several newspapers this week; putting here for safe keeping until I have time to actually make it. The castelvetrano olives are described as brightly colored, buttery in flavor, and less salty than other green olives. If you substitute, be careful with the sodium content in other ingredients. The recipe in our paper calls for mincing the rosemary sprigs. My preference is to put them in stews whole and remove them before serving.
Provided by El Bee
Categories Stew
Time 1h20m
Yield 6 serving(s)
Number Of Ingredients 14
Steps:
- In a large saucepan, heat olive oil.
- Saute garlic, shallots, and onions until soft and translucent, about 6 minutes.
- Add tomatoes, broth, rosemary and barley.
- Bring to a simmer, then cover and cook until barley is tender, about 50 minutes, stirring occasionally.
- Stir in the roasted red peppers, spinach, olives, and water.
- Cook until spinach is wilted, about 2 minutes.
- Season with salt and freshly ground black pepper.
- Remove rosemary sprigs before serving.
Nutrition Facts : Calories 267.3, Fat 6.6, SaturatedFat 1, Sodium 902, Carbohydrate 48, Fiber 10, Sugar 2.1, Protein 6.8
MEDITERRANEAN VEGETABLE STEW
A Mediterranean diet has been shown to relieve arthritis pain. Serve over polenta, rice or pasta.
Provided by USA WEEKEND columnist Jean Carper
Categories Soups, Stews and Chili Recipes Stews
Yield 6
Number Of Ingredients 11
Steps:
- In a large skillet, heat 1 Tb. oil. Saute onion and pepper until soft, about 10 minutes. Add 1 Tb. oil, garlic, mushrooms and eggplant. Simmer, stirring occasionally, until eggplant is softened but not mushy, about 15 minutes. Add tomatoes, olives, chickpeas and rosemary. Simmer until heated through, about 10 minutes. Stir in parsley. Sprinkle feta cheese over stew if desired.
Nutrition Facts : Calories 222.1 calories, Carbohydrate 33.4 g, Fat 8.8 g, Fiber 7.9 g, Protein 6.7 g, SaturatedFat 1.2 g, Sodium 504.9 mg, Sugar 4.5 g
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- In a large dutch oven or soup potover medium heat, sauté onion, celery and carrot in olive oil until they begin to soften and brown. 5-7 minutes.
- Add minced garlic and sauté for 1 minute. Then add potatoes, barley, vegetable stock, wine, thyme, bay leaves and some black pepper. Bring mixture to a boil, reduce heat to low, and simmer with the lid on for 45 minutes, stirring occasionally.
- After 45 minutes have elapsed, add frozen peas and kale. Cook for 5 more minutes, then remove from heat.
- Serve immediately or portion into airtight containers and store in the fridge for up to 5 days or the freezer for up to 1 month.
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