Cumin Lentil Barley Stew

Cumin Lentil Barley Stew

2 tbsp olive oil

1 large onion, chopped

2 medium carrots, peeled and sliced

2 medium potatoes, diced

1 tsp salt

3 cloves garlic, chopped

1 tbsp cumin

1 14 oz can diced tomatoes or 2 cups freshly diced tomatoes

9-12 cups chicken or vegetable stock ( depends on how thick you like it)

1 cup lentils, rinsed

1 cup barley, rinsed

1 package frozen spinach

fresh cilantro, chopped (optional for garnish)

Parmesan cheese (optional for garnish)                                                                                         

Salt and pepper to taste

Directions

Heat oil over medium heat in a large pot. Add onion, carrots, and salt and cook until tender, about 6 minutes. Add diced potatoes and continue stirring for another minute.  Add garlic and cumin & stir for another 30-60 seconds.

Stir in tomatoes, stock, lentils and barley. Bring to a boil. Cover and reduce to low heat. Simmer until lentils and barley are tender, about 35-40 minutes. Stir in spinach and cook for another minute.  If stew is too thick add more stock or water.

Season with salt and pepper.  Sprinkle fresh cilantro and parmesan and enjoy!

The approximate calories in the completed dish is 1500.   This meal will serve a family of 5 with leftovers for lunch the next day.    2 cups of this delicious stew is about 215 calories.   Enjoy! 🙂

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s