Vegetable Barley Stew With Lentils

Recipe by Andi Oz
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READY IN: 1hr 20mins
SERVES: 6
UNITS: US

INGREDIENTS

Nutrition
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DIRECTIONS

  • 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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