Lentil Barley Stew
(Makes about 1½ quarts)

This hearty one-step stew makes a complete meal when it is served with a crisp green salad.

• ½ cup lentils, rinsed
• ¼ cup hulled or pearled barley
• 1 quart vegetable broth or water
• 1 small onion, chopped
• 1 garlic clove, pressed or minced
• 1 carrot, diced
• 1 celery stalk, sliced
• ½ teaspoon oregano
• ½ teaspoon ground cumin
• ¼ teaspoon red pepper flakes
• ¼ teaspoon black pepper
• ½–1 teaspoon salt

Place all ingredients except salt into a large pot and bring to a simmer. Cover and cook, stirring occasionally, until lentils and barley are tender, about 1 hour. Add salt to taste.

Per 1-cup serving: 132 calories; 7 g protein; 26 g carbohydrate; 0.3 g fat; 5 g fiber; 230-460 mg sodium; calories from protein: 21%; calories from carbohydrates: 76%; calories from fats: 3%

Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.

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