Vegetable Barley Stew With Lentils
- Ready In:
- 1hr 20mins
- 1 cup pearl barley
- 6 cups vegetable stock (low salt)
- light vegetable oil cooking spray
- 1 cup onion, chopped (1 medium onion)
- 1 1⁄2 cups chopped carrots (2-3 carrots)
- 1 cup dried lentils
- 1 bay leaf
- 1⁄2 teaspoon fresh ginger, grated
- 1 tablespoon dried basil
- 1 tablespoon dried thyme
- 1 tablespoon dried oregano
- 3 cups low-sodium V8 vegetable juice
- 1 cup zucchini, chopped (1 small zucchini)
- 1 cup red bell pepper, chopped (1 medium pepper)
- 1 tablespoon jalapeno pepper, chopped (1 small pepper)
- 1 cup celery, chopped (2 medium stalks)
- 1 (14 1/2 ounce) can fire roasted chopped tomatoes (undrained)
- 2 cups mushrooms, chopped
- 6 garlic cloves, peeled and minced
- 2 tablespoons reduced sodium soy sauce
- 1⁄2 cup fresh parsley, chopped
- Tabasco sauce or hot sauce
- Combine the barley and 4 cups of stock in a medium saucepan and boil over medium heat for 5 minutes. Reduce the heat to low and simmer for 30 minutes, then remove the pan fro the heat and set aside.
- Put a heavy stockpot over medium heat for about a minute then spray it with the vegetable oil. Add the onions and carrots and saute for 3 minutes.
- Stir in the lentils, bay leaf, ginger, dried herbs and remaining 2 cups of stock. Bring the mix to a boil then cover and reduce the heat to low. Simmer for about 20 minutes or until the lentils are tender.
- Add in the vegetable juice, zucchini, peppers, celery and tomatoes. Cook over low heat until the vegetables are tender, about 10 minutes.
- Pour in the barley with its cooking liquid, the mushrooms, garlic and soy sauce. Cook a further 10 minutes then stir in the chopped parsley and as much hot sauce as you like.
- Remove from heat and let cool.
- When cool, divide among 6 freezer-safe containers and freeze.
- To reconstitute, take a serving out of the freezer and slip into a glass or ceramic bowl, defrost and reheat in the microwave.
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RECIPE SUBMITTED BY
I moved to Australia from California in 1992. I have had to learn to cook southwestern, California food absolutely from scratch (including a year of growing my own peppers out of seed I found marked as 'dangerous' in the botanical gardens here - they were serrano chilies.) I am also a food historian and teach in the Gastronomy Program here at the University of Adelaide. I cook for fun and I am a recipe cook and I go one this site to get a taste of home. A lot. I am also into Australian food and when I do modify recipes, it is to take advantage of what we can get regularly here that I don't remember being available in California.