Chard and Pearl Barley Stew

Warm, hearty, and brimming with nourishing ingredients, this Chard and Pearl Barley Stew is pure comfort in a bowl. Featuring tender pearl barley, vibrant Swiss chard, and a medley of classic aromatics like onion, carrot, and celery, this stew delivers a wholesome combination of flavors and textures. Infused with bold spices such as cumin, coriander, and smoked paprika, and simmered in rich vegetable broth with bright tomatoes, it’s a delightful vegan dish that’s both filling and packed with plant-based goodness. With just 15 minutes of prep and an easy simmering process, this one-pot recipe is perfect for cozy weeknight dinners or meal prep. Serve it with a squeeze of lemon juice and a sprinkle of fresh parsley for a fresh, citrusy finish.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 2 medium, diced carrots
• 2 diced celery stalks
• 3 minced garlic cloves
• 0.75 cup pearl barley
• 6 cups vegetable broth
• 1 14-ounce can canned diced tomatoes
• 1 bunch, stems removed and leaves chopped Swiss chard
• 1 whole bay leaf
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon smoked paprika
• 1 teaspoon (or to taste) salt
• 0.5 teaspoon black pepper
• 1 tablespoon (optional, for serving) lemon juice
• 2 tablespoons, chopped (optional, for garnish) fresh parsley

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, carrots, and celery, and sauté for 5-7 minutes until the vegetables are softened.

Step 3

Stir in the minced garlic and cook for an additional minute, until fragrant.

Step 4

Rinse the pearl barley under cold water and add it to the pot. Stir well to coat the barley in the vegetable mixture.

Step 5

Pour in the vegetable broth and canned diced tomatoes (including their juice). Stir to combine.

Step 6

Add the bay leaf, ground cumin, ground coriander, smoked paprika, salt, and black pepper. Bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to low, cover the pot, and let it simmer for 30 minutes, stirring occasionally.

Step 8

After 30 minutes, stir in the chopped Swiss chard leaves. Simmer uncovered for another 10-15 minutes, or until the barley is tender and the chard is wilted.

Step 9

Remove and discard the bay leaf.

Step 10

Taste and adjust the seasoning with additional salt and pepper if needed.

Step 11

Ladle the stew into bowls, and if desired, drizzle with lemon juice and garnish with fresh parsley before serving.

Nutrition Facts

Serving size	(2914.0g)

Amount per serving	% Daily Value*
Calories	1737.6

Total Fat 56.9g	0%
Saturated Fat 10.7g	0%
Polyunsaturated Fat 10.5g
Cholesterol 7.9mg	0%
Sodium 7110.2mg	0%
Total Carbohydrate 268.4g	0%
Dietary Fiber 66.0g	0%
Total Sugars 55.8g
Protein 53.9g	0%

Vitamin D 0IU	0%
Calcium 771.1mg	0%
Iron 20.9mg	0%
Potassium 6415.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.4%

Protein: 12.0%

Carbs: 59.6%