Vegetable and Barley Stew | The Jewish Week | Food & Wine

Vegetable and Barley Stew

Vegetable and Barley Stew

Root Vegetable Month Blog - Stew by Marylin Acosta

8 Servings

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Milk Makers: barley, fenugreek seeds

Superfoods: carrots, chickpeas

Ingredients

2 quarts (2 L) vegetable broth

2 large carrots, chopped

2 celery stalks, chopped

One 14.5-ounce (410 g) can diced tomatoes with juice

One 15-ounce (425 g) can chickpeas, rinsed and drained

1 onion, chopped


1 cup (200 g) pearl barley

2 teaspoons fenugreek seeds

1 teaspoon curry powder


1 teaspoon garlic powder


1 teaspoon paprika

1 teaspoon sugar


1 teaspoon vegan Worcestershire sauce

¼ teaspoon ground black pepper


3 bay leaves

Steps

Combine all the ingredients in a large stockpot and bring to a boil. Cover and simmer over medium-low heat for 1 hours. The soup will be very thick. You may adjust by adding more broth, if desired. Remove the bay leaves before serving.

NOTE: This recipe can also be made in a slow cooker. Combine all ingredients in a slow cooker, cover, and cook on low for 8 hours. Stir in plain warm barley water (page 146) or broth to thin out the soup, if you desire.

PER SERVING Calories: 230; total fat: 2 g; saturated fat: 0 g; cholesterol: 0 mg/dl; sodium: 1,230 mg; total carbohydrate: 50 g; dietary fiber: 11 g; sugar: 6 g; protein: 7 g; vitamin A: 1,350 mcg; vitamin C: 18 mg; calcium: 130 mg; iron: 6.3 mg


Rich in calcium, iron, vitamin A, vitamin C, vitamin B6, folate, magnesium, zinc, selenium, copper, and manganese


Recipe from Boost Your Breast Milk: An All-in-One Guide for Nursing Mothers to Build a Healthy Milk Supply © Alicia C. Simpson, 2017. Reprinted by permission of the publisher, The Experiment. Available wherever books are sold. theexperimentpublishing.com