Barley Lentil Stew Golden (Printable Version)

Nutritious blend of barley, lentils, and golden vegetables with aromatic spices for a warm meal.

# Ingredient List:

→ Grains & Legumes

01 - 3/4 cup pearl barley
02 - 1 cup dried green or brown lentils, rinsed

→ Vegetables

03 - 2 tablespoons olive oil
04 - 1 large onion, diced
05 - 2 medium carrots, diced
06 - 2 celery stalks, diced
07 - 1 large golden potato, peeled and cubed
08 - 1 yellow bell pepper, diced
09 - 3 cloves garlic, minced

→ Liquids

10 - 7 cups low-sodium vegetable broth
11 - 1 (14 oz) can diced tomatoes, with juice

→ Spices & Seasonings

12 - 1 1/2 teaspoons ground turmeric
13 - 1 teaspoon ground cumin
14 - 1 teaspoon smoked paprika
15 - 1/2 teaspoon ground black pepper
16 - 1 1/4 teaspoons salt (or to taste)
17 - 2 bay leaves
18 - 1/4 teaspoon chili flakes (optional)

→ Finishing Touches

19 - Juice of 1 lemon
20 - 1/4 cup fresh parsley or cilantro, chopped

# How to Make It:

01 - Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté until vegetables are softened, about 6 minutes.
02 - Stir in garlic, turmeric, cumin, smoked paprika, and black pepper. Cook for 1 minute until fragrant.
03 - Add barley, lentils, potato, bell pepper, diced tomatoes with juice, and bay leaves. Pour in vegetable broth and bring to a boil.
04 - Reduce heat to low, cover, and simmer for 40-45 minutes, stirring occasionally, until barley and lentils are tender.
05 - Remove bay leaves. Stir in lemon juice and adjust salt to taste.
06 - Ladle stew into bowls and top with fresh parsley or cilantro. Serve hot.

# Expert Advice:

01 -
  • It only gets better after a day in the fridge making it perfect for meal prep
  • The turmeric gives everything this gorgeous golden hue that feels like sunshine on a spoon
02 -
  • The stew continues to thicken as it sits so if you prefer it thinner add more broth when reheating
  • Lemon juice brightens all those warm spices and should be added right before serving
03 -
  • Mash a portion of the stew against the side of the pot for a naturally creamy texture without any dairy
  • Toast the barley in the pot with the vegetables for two minutes before adding liquid for a nuttier flavor

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