This lentil barley stew will definitely be on your meal prep list this fall and winter. It is full of hardy vegetables, filling barely and protein-packed lentils. Barely and lentil recipes are some of the easiest to whip up and not to mention, they are super affordable.
Stew in many ways is the perfect vegan dinner. You can fill it up with tons of veggies, which is especially great for vegetables that you forgot you had in the refrigerator. Does anyone else do that? But seriously, this barely and lentil stew is a must and can be tailored to your preferred taste.
Soups and stews are so underrated but it’s super cheap to make and will last you the entire week. Thislentil barley stew recipe is perfect for non cooker cooks. Basically, all you have to do is chop up a few veggies, throw them in a pot and forget about it. It doesn’t get easier.
Ready to boost your weeknight meal game? Then let’s jump into the barely and lentil stew recipes.
How to make barley and lentil stew
Whenever you are making any stew, you need to saute up some onions and garlic as the first step.
For this barley and lentil recipe, we are using half of an onion and two garlic cloves. To keep the stew oil-free, saute them in about a 1/4 cup of water on medium heat. If the water evaporates quickly, splash in a few teaspoons of water until the onions and garlic are soft and translucent.
When the onion and garlic are done cooking, add in the carrots, zucchini, kale, curry powder, and salsa. Cook for about 1-2 minutes or until brown. Then add in the barley, lentil, tomato paste, and vegetable stock. Stir until well combined and lower the heat to a simmer and cook for about 25-30 minutes.
Once the barley and lentils are cooked, the stew should have thickened nicely. At this point, you want to add in the remaining ingredients, the frozen peas, and corn. Stir and the peas and corn will defrost very quickly. If the stew is too thick to your liking or want a lentil barley soup instead, add in 1/2 cup of water to thin it out.
I enjoy topping the stew with a quarter of an avocado and a sprinkle of Maldon flaky sea salt.
What is barley and why we love it
Barley is a cereal grain with a chewy texture and a mild, nutty flavor. It tastes very similar to brown rice. Not only is it delicious, but it is very high in fiber with a whopping 17.3 grams, and 12.5 grams of protein per half-cup. This mighty grain is great to stand up to the cooking process of stews and soups.
Can I use other vegetables in the stew?
Of course! That is the beauty of making your own stew at home. You can ditch any of the vegetables you don’t like and sub them with your preferred veggie. I think a mushroom lentil barely stew sounds pretty good, but the world is your veggie oyster.
Storing lentil barley stew
Once the stew is cooled, you can store it in an air-tight Tupperware in the refrigerator for up to five days. Or, you can fill a quart-sized ziplock back and store it in the freezer. When you want to eat, pull it out of the freezer and let it defrost for an hour, and heat it up in a pot. A quicker alternative is to defrost it in the microwave and then cook it over the stove.
Lentil Barley Stew
Equipment
- Non-stick pot
Ingredients
- 1/2 onion
- 2 garlic cloves
- 2 carrots
- 2 cups kale
- 1 cup frozen peas
- 1 cup corn kernals
- 2 zuccinhi
- 1 cup pearled barley
- 1 cup red lentils rinsed
- 1 8oz jar of salsa
- 1 32oz low sodium vegetable stock
- 2 tbsp tomato paste
- 1 tsp curry powder
Instructions
- Saute onions and garlic in a non-stick pan with a little water. Cook until golden in color.
- Then add in the carrots, zucchini, curry powder, and salsa. Mix until combinded, and cook for 2-3 minutes . Add in the vegetable stock, barley, rinsed lentils, and tomato paste. Cook on low to medium heat for 25-30 minutes.
- Add in the vegetable stock, barley, rinsed lentils, and tomato paste. Cook on low to medium heat for 25-30 minutes.
- After it's finished cooking and the liquid has been absorbed, add in the frozen corn and peas. If you want the stew to be looser, add in a little water until you reached the desired consistancy.
