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Yield: 6 servings. 1-1/2 cups per serving.
Recipes
Lentil Barley Stew
| Nutrition Information | |
| Calories: | 258 |
| Total Fat: | 3g |
| Saturated Fat: | 0g |
| Trans Fat: | 0g |
| Cholesterol: | 0mg |
| Sodium: | 125mg |
| Carbohydrates: | 43g |
| Dietary Fiber: | 5g |
| Sugars: | 3g |
| Protein: | 16g |
| Vitamin A: | 4000iu (80%) |
| Vitamin C: | 21mg (35%) |
| Calcium: | 60mg (6%) |
| Iron: | 5.4mg (30%) |
2 teaspoons olive oil
1 cup chopped onion
2 tablespoons minced garlic
1 cup frozen carrots and peas
1 teaspoon each: oregano, cumin,
1/2 teaspoon each: red pepper flakes, black pepper
1 cup red lentils, dry
1/2 cup pearled barley
3 cups water
3 cups chicken broth
6 ounce can tomato paste
Place a large pot on medium high. Saute the onion and garlic in the olive oil until golden brown, about 3 minutes.
Add the rest of the ingredients and bring to a boil. Reduce heat to very low; cover and simmer until lentils and barley are tender- about 45-50 minutes. Stir occasionally.
Adjust consistency with more broth if needed; it should be a thick stew.
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