Lentil And Barley Stew
A hearty, nutritious lentil and barley stew infused with cumin, garlic, and herbs, perfect for comforting meals and suitable for vegetarians and health-conscious eaters.
Ingredients
- 2 to 4 Tbsp. olive oil ⓘ
- 3/4 c. chopped celery
- 3/4 c. chopped onion ⓘ
- 2 tsp. cumin seed ⓘ
- 1 tsp. minced garlic ⓘ
- 6 c. water ⓘ
- 3/4 c. dry lentils ⓘ
- 3 carrots, cut into coins ⓘ
- 1 qt. canned tomatoes or spaghetti sauce ⓘ
- 1/2 to 3/4 c. barley ⓘ
- 2 tsp. salt ⓘ
- 1/4 tsp. pepper ⓘ
- 1/2 tsp. rosemary or basil ⓘ
Instructions
- Saute the olive oil, chopped celery, chopped onion, cumin seeds, and minced garlic in a large pot.
- Add water and lentils; bring to a boil and cook for 20 minutes.
- Add canned tomatoes or spaghetti sauce, barley, salt, pepper, and herbs; stir well.
- Reduce heat and simmer for 30 minutes.
- Add the chopped carrots and continue simmering for another 20 to 30 minutes until vegetables are tender.
Tips & Substitutions
For added flavor, consider including diced bell peppers or a splash of balsamic vinegar during cooking. If you prefer a heartier stew, increase the barley or lentils. You can also swap out the barley for quinoa or farro for a different texture. To enhance the dish, try adding a pinch of smoked paprika for a subtle smokiness that complements the lentils well.
Serving Suggestions
Serve the stew hot, garnished with fresh herbs like parsley or cilantro for a burst of freshness. It pairs wonderfully with crusty bread or a side salad, making it a complete meal. For a Mediterranean flair, consider serving alongside Stuffed Tomatoes With Rice or a light Couscous Stir-Fry for a delightful combination of flavors.
Storage & Reheating
Let the stew cool completely before transferring it to an airtight container. It can be stored in the refrigerator for up to five days. For longer storage, freeze portions in freezer-safe containers for up to three months. When reheating, add a splash of water to loosen the stew, then heat on the stovetop or in the microwave until warmed through.
Nutrition & Diet Analysis (per serving)
Each serving of Lentil And Barley Stew contains roughly 1816 calories, with 56g protein, 355g carbohydrates, and 32g fat. It is an excellent source of dietary fiber (283% of the Daily Value), iron (222% of the Daily Value), and protein (113% of the Daily Value). Note that it is relatively high in sodium, at 629mg per serving (27% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this stew ahead of time?
Yes, this stew is perfect for meal prep! Making it a day ahead allows the flavors to meld beautifully. Just store it in the refrigerator and reheat when ready to serve.
Is this stew suitable for freezing?
Absolutely! This lentil and barley stew freezes well. Portion it into containers and freeze for up to three months. Just remember to thaw in the refrigerator before reheating.
What can I use instead of barley?
If you're looking for a substitute for barley, quinoa or farro work well and maintain a similar texture. You can also omit the grains entirely for a low-carb option.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).