Recipe of Month - December 2010

Barley Lentil Stew



Ingredients:

WAC Fun Food Fact

Check out the amount of fiber in a mere cup of this stew!  Whole grain barley and high fiber lentils provide almost half of a day’s recommended fiber intake.  A cup also contains 13g of lean protein. 

Bottom line:  it a great way to satisfy hunger or refuel after a workout.
   
 

  • ½ pound dried brown lentils
  • 1 cup diced carrots
  • ½ cup diced celery
  • 1 small chopped onion
  • 1 clove minced garlic
  • 2 Tbsp. chopped fresh parsley
  • ½ cup pearled barley
  • ¼ cup canned crushed tomatoes
  • 2 cups low sodium chicken broth
  • 2 cups water
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 2 cups fresh spinach leaves

Directions:

1. In a large stockpot, bring all ingredients except spinach to a boil. 
2. Reduce to simmer until lentils and barley are tender (about 45 minutes).
3. Add spinach and simmer five minutes longer.

Makes 6 servings (1 cup = 1 serving)

Nutritional Information:

Each Serving:  1 cup = 1 serving

Per Serving: Calories 240; Fat 2g; Sodium 350mg; Carb 44g; Fiber 10g; Protein 13g