Vegetable Barley Stew with Lentils

Cozy up with a hearty and wholesome bowl of Vegetable Barley Stew with Lentils—an irresistible, nutrient-packed dish that's perfect for any season. Brimming with tender pearl barley, protein-rich lentils, and a medley of fresh vegetables like zucchini, carrots, and red bell pepper, this one-pot recipe combines rich, savory flavors with warm spices like Italian seasoning and cumin. The addition of leafy spinach and a sprinkle of fresh parsley at the end elevates the stew to a vibrant and satisfying meal that's both comforting and healthy. Ready in about an hour and ideal for meal prep, this vegan soup is a delicious way to enjoy plant-based goodness. Perfect for family dinners or weekday lunches, it’s a must-try for anyone craving a nourishing, flavor-packed dinner idea!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 2 large carrot, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 6 cups vegetable broth
• 1 14-ounce can canned diced tomatoes
• 1 cup uncooked pearl barley
• 1 cup dry green or brown lentils, rinsed
• 1 medium zucchini, diced
• 1 medium red bell pepper, diced
• 2 teaspoons Italian seasoning
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 cups baby spinach
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

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

Step 2

Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, or until the vegetables begin to soften.

Step 3

Stir in the minced garlic and cook for another 1 minute, until fragrant.

Step 4

Pour in the vegetable broth and canned diced tomatoes, stirring to combine.

Step 5

Add the pearl barley, lentils, Italian seasoning, ground cumin, salt, and black pepper to the pot. Stir well.

Step 6

Bring the stew to a boil, then reduce the heat to low. Cover and let simmer for 30 minutes, stirring occasionally.

Step 7

After 30 minutes, add the diced zucchini and red bell pepper to the pot. Continue to simmer for another 15-20 minutes, or until the barley and lentils are tender.

Step 8

Stir in the baby spinach and cook for 2-3 minutes, until wilted.

Step 9

Taste the stew and adjust seasoning with more salt and pepper if needed.

Step 10

Serve hot, garnished with fresh parsley. Enjoy!

Nutrition Facts

Serving size	(3085.7g)

Amount per serving	% Daily Value*
Calories	2144.1

Total Fat 58.0g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 10.3g
Cholesterol 7.9mg	0%
Sodium 6593.3mg	0%
Total Carbohydrate 346.9g	0%
Dietary Fiber 87.7g	0%
Total Sugars 61.6g
Protein 76.5g	0%

Vitamin D 0IU	0%
Calcium 751.7mg	0%
Iron 28.7mg	0%
Potassium 6659.1mg	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: 23.6%

Protein: 13.8%

Carbs: 62.6%