BARLEY LENTIL STEW

Barley Lentil Stew image

This stew is the perfect recipe to make on a cool winter day with a slice of homemade bread. It is so flavorful with a lot of seasoning.-Hazel Bowman, Mechanicsville, Virginia

Provided by Taste of Home

Categories Dinner

Time 1h5m

Yield 9 servings.

Number Of Ingredients 15

Ingredients

2 large onions, chopped
2 cups chopped carrots
2 tablespoons olive oil
1 tablespoon minced garlic
2 teaspoons ground cumin
4 cups reduced-sodium chicken broth
1 can (28 ounces) diced tomatoes, undrained
1 cup lentils, rinsed
1 tablespoon brown sugar
1 cinnamon stick (3 inches)
1/2 cup uncooked medium pearl barley
1/2 cup minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon pepper
9 tablespoons fat-free plain yogurt

Steps:

In a nonstick skillet, saute the onions and carrots in oil for 8 minutes or until crisp-tender. Add garlic and cumin; cook and stir for 1 minute longer. Add the broth, tomatoes, lentils, brown sugar and cinnamon stick. Bring to a boil. Reduce heat; cover and cook for 5 minutes. Add the barley. Cover and cook for 45 minutes or until lentils and barley are tender, stirring occasionally., Add the parsley, salt and pepper. Discard cinnamon stick. Serve in bowls with a dollop of yogurt.

Nutrition Facts : Calories 189 calories, Fat 4g fat (1g saturated fat), Cholesterol 1mg cholesterol, Sodium 440mg sodium, Carbohydrate 31g carbohydrate (0 sugars, Fiber 9g fiber), Protein 10g protein. Diabetic Exchanges