Lemon Barley Stew

I almost didn't post this recipe.  It's one of those "throw together whatever I had on hand" recipes.  But, I've been told this is when I am my best in the kitchen.  I also devoured this entire pot in a day and a half, it was that delicious!  Because I wasn't planning on posting it the picture is just from the iPhone.  It isn't particularly pretty anyways, but if you are craving a summery soup that is vegan and healthy you must try it!

print recipe

Lemon Barley Stew

by Karla June-29-2011

Easy, delicious summery stew. Vegan!

Ingredients

• 4C Vegetable Broth
• 1, halved Lemon
• 1 small Onion, diced
• 2 Yukon gold Potato, diced
• 2 cloves Garlic, minced
• 1 large cap Portobello Mushroom, diced
• 1/2C Pearl Barley
• 2Tbs Baby Spinach
• to taste Salt and Pepper

Instructions

1. Bring veggie broth and lemon halves to a boil. Boil for 15 minutes. You'll want to try to use an organic lemon here, if possible, as you are putting the entire thing in the broth. I also squeeze the juice of the lemon into the stock before throwing it in. 2. Strain stock into a bowl and save. 3. To the same pot, add a bit of olive oil, or butter and saute the onion and potatoes until the onions are slightly caramelized and translucent. 4. Add the Portobello, barley and garlic to the pot along with a bit of salt and pepper to taste. Continue sauteing the mixture until the Portobello bits begin to brown. 5. Add the veggie broth back into the pot, bring to a boil, and simmer until the potatoes are tender. 6. Mix in the spinach until it is wilted. Serve!

Details

Prep time: 15 mins Cook time: 30 mins Total time: 45 mins Yield: 4 servings

Barley Vegetable Stew

I am not a vegan. I am not even a vegetarian. (Although I am working hard towards becoming vegan!). Recipes like this healthy vegan stew are certainly helping. It is hearty, savory, and full of flavor while remaining vegan, low in fat, and chock full of veggies.  I really enjoy the challenge of cooking healthy food that people love without resorting to my go-to delicious-making ingredients of bacon, butter..blue cheese....Italian sausage....(the list goes on).

Oh, did I mention the stew is also incredibly easy to prepare? If you can chop vegetables you have all the skills you need.  No good at chopping veggies?  That's probably OK too, just call the stew "rustic". ;-) ;-)

Pros: Fast, Easy, REALLY GOOD, Healthy
Cons: Erm..no meat?  (Says Mr. C)
Active Time: 10-15 minutes (how fast can you chop?)
Ready in: 45 minutes
Served: 2x people 2x meals. (4 big servings)

Vegan Barley Vegetable Stew


Ingredients:
Olive oil (to coat pan)
1 medium onion, chopped
2 cloves garlic, minced
6 baby carrots (or 2 small carrots), diced
1 leek, white and light green parts only, chopped
6-8 fingerling potatoes (or 1-2 Yukon golds, or red skinned potatoes), diced
.5lbs firm white mushrooms, diced
1tsp red pepper flakes
1 cup pearl barley
1 (15oz) can of tomato sauce (low sodium preferred)
6-8 cups of broth or water depending on how thick you prefer your stew.  8c would be more "soup" like. (I used 6c of water + 1 TBS of "no-chicken" better than bouillon)
2 bay leaves
Salt and pepper to taste.

Add-ins: For vegans: fresh basil, parsley or thyme.  For vegetarians: a Parmesan rind added with the broth, or grated on top. For carnivores: slices of precooked chicken or pork sausage, added with water.  I didn't use any extras for this particular recipe.

Method:
1. Heat oil in a large soup pot over medium heat.  Once shimmering add all of the chopped veggies and red pepper flakes. Cook on medium heat, stirring occasionally, until the veggies are slightly caramelized and beginning to soften--about 5-10 minutes depending on the size of the pot and heat of the stove.

2. Add the barley and stir to coat until all of the barley are coated with the oil and shiny.

3. Add tomato sauce, stock, bay leaves and increase heat to high. Once boiling, cover, reduce heat, and simmer for 30 minutes (or until the barley is nice and tender).  Remove bay leaves and add salt and pepper to taste.

Enjoy!

When making this recipe I simply used whatever veggies I had in my fridge at the time.  You can certainly adjust the vegetables to your taste, just keep the general quantity the same. The garlic, onions, and potatoes really add a lot to the dish, so I would keep those constant ;-).

Barley