Thursday, December 15, 2011

Lentil and Barley Stew

Prep:  50 Minutes  Cook:  40 minutes  Makes:  4 servings

2 tablespoons each:  vegan "butter", extra-virgin olive oil
1/2 onion, chopped
2 ribs celery, chopped
1 can (28 oz.) crushed tomatoes
2 cups water
1/2 cup dried lentils
1/3 cup pearled barley
1/2 teaspoon salt
1/8 teaspoon dried rosemary (sometimes use oregano)
Freshly ground pepper
1 large carrot, peeled, shredded

1.  Heat butter and oil in large saucepan over medium-high heat.  Add onion; cook, stirring until tender, 3-5 minutes.  Add celery; cook until softened, 5 minutes.

2.  Add tomatoes, water, lentils, barley, salt, rosemary, and pepper to taste.  Heat to boil; reduce heat to simmer.  Cover; simmer over low heat, stirring occasionally, until the barley and lentils are almost tender, 25 minutes.  Add carrot; cook until the barley and lentils are tender, 5 minutes.

Nutrition Information
Per serving:  330 calories, 14 gm fat, 5 gm sat. fat, 15 mg cholestorol, 46 gm carbohydrates, 12 gm protein, 601 mg sodium, 13 gm fiber

No comments:

Post a Comment