Sep 27, 2013
Lentil Barley Stew
You can’t go wrong with lentils and barley for a filling, satisfying and nutritious meal. I’ve always enjoyed barley. But the only time I ever saw it on the table growing up was in some kind of canned stew… chunky beef and barley or something of the sort. Ew.
I buy the WHOLE grain barley, not the “pearl” or “pearled” … whoever came up with that term? … wait. I must look it up…
Okay, got it. Pearl barley has been polished, or “pearled” to remove some or all of the outer bran layer along with the hull. If it’s lightly pearled, it will be tan colored; if it’s heavily pearled, the barley will be white, hence the term “pearled.” Most of the barley found in supermarkets today is pearl barley.
But wait. What about lentils? I remember, as a child, helping my dear old granny sort through EVERY SINGLE LENTIL BEAN at the kitchen table before she cooked them… looking for stones. Stones. Yes, lentils would commonly contain some little stones. Not any more. Probably because someone broke a tooth and sued.
Well, let’s stop being lazy and pampered chewers and get to work enjoying this fabulous stew!
- 1 pound lentils
- 3 cups cooked whole barley
- 1 large onion, diced
- 1 large carrot, diced
- 1 celery rib, diced
- 1 cup chopped roasted red pepper (or one fresh red pepper, chopped)
- 3 cups fresh or frozen chopped spinach (10 oz. bag if you’re using frozen)
- 4 cloves garlic, crushed
- 10 cups water
- 2 TBS veggie base
- 2 TBS Spike salt-free seasoning
- 1 TBS curry powder
- ¼ tsp black pepper
- ¼ cup nutritional yeast
- 1 TBS tamari (optional)
- 2 TBS raw cashew butter
- Place all ingredients, except the cashew butter and the spinach in a large soup pot and simmer for about one hour.
- Add the spinach and cook until just warm so it keeps its vibrant color.
- Make a slurry of the cashew butter with a little of the stew broth, then add it to the pot and stir well.
Makes a lot. I didn’t measure but we fed five and have enough left over for at least another three or four people. Enjoy!